Exercising in hot weather increases our body temperature. Our bodies have built-in cooling systems that help us adjust to heat. That’s why we perspire. But this natural cooling system can fail if we’re exposed to soaring temperatures for too long. The result may be heat exhaustion – that awful fatigue that makes you feel as if one more step could be your last – and even heat stroke.
Consume Plenty of Water
If the humidity is also way up, you’re in double trouble because your sweat “sticks” to your skin; it doesn’t evaporate as readily, which can send body temperature even higher.
To keep cool, make sure first of all that you’re drinking plenty of water. Since our bodies are about 50 to 60% water, it is vital to maintain this amount. We tend to lose about 2 to 3% during typical exercise and activity, especially on hot days. Because the Pritikin Eating Plan, full of fruits and vegetables, is so rich in water, you do not need to drink water before your workout, but while you’re exercising, drink 8 to 10 ounces of water every 20 minutes. After exercise, drink more – at minimum, another 8 ounces.
Adapt your workout to temperature
If you’re used to working out in cooler climates, take it easy at first. Just accept the fact that you can’t do what you normally do. The heat and humidity can bring you down.
If you normally run, jog or walk. If you’re a brisk walker, slow it down. As your body adapts to the heat, gradually increase the pace and length of your workout. If you have a medical condition and/or take prescription medications, do ask your physician if you need to take any additional precautions.
Avoid the hottest part of the day
Rise early to catch the cool of the morning, or go out at sunset or later. In the heat of midday, take cover under shade. Don’t play outside during 11AM to 3PM.
Wear light colored light weight clothing
Dark colors absorb the heat, which can make you feel as if you’re wrapped in a warm blanket. Heavyweight, tight-fitting clothing will also heat you up. Keep it loose. Keep it light. More air will be able to circulate over your skin, keeping you cool.
Eat snacks to maintain energy
Pick juicy snacks like fruit. The last thing you need in scorching heat are dry snacks like crackers, popcorn, or energy bars that require your body to add water. Plus, dry snacks are often dense with calories, which means they can easily foil weight-loss goals, summer or winter.
Know when to say “I’m going Inside”
Listen to your body. If you’re feeling any of the following, find air-conditioned comfort fast.
- Weakness
- Light-headedness
- Dizziness
- Paling of the skin
- Headache
- Muscle cramps
- Nausea or vomiting
- Rapid heartbeat
We hope this information will help keep you safe and cool this summer when you’re out and about adventuring with the kids. There’s so much fun to be had in the summer sun, but just remember to be prepared, be sensible and be safe out there!