Summer Exercise: How to Safely Workout in the Heat
- Posted on: Jul 15 2017
Temperatures are up, and so is the likelihood of dehydration. Exercising outside is a wonderful way to get some extra Vitamin D and mix things up with your workouts. Here are some important tips to remember if you plan to move your workout routine outside.
Exercise at the right time of day
If your schedule permits exercise before 7 AM or after 6 PM during the summer months, this will add much-needed energy to your outdoor workout. If it is particularly hot, consider workout out in the gym.
Analyze the previous day
Stay in touch with your body by considering the following after you’ve completed an outdoor workout: how much water did I drink? How far did I run? Did I feel nauseous? How many times did I go to the bathroom? What did I eat during the day? All of these questions will help you better prepare for your outdoor workout the following day.
Many who exercise in the summer heat are not getting enough fluids in their body. A good way to tell if you are is to gauge how often you go to the bathroom. If you don’t need to go for 4-6 hours, you’re not drinking enough water. To be sure you stay fully hydrated, drink 20 ounces of water a few hours before you start your workout. Just before you head out into the sun, drink an additional 8 ounces. During your workout, take a sip every 15-20 minutes. To make sure you are getting enough fluids during the day, consider incorporating the following foods with a high water content: watermelon, cucumber, lettuce, spinach, and grapefruit.
Meet with your doctor or pharmacist
Many prescription and over the counter drugs can increase the negative effects of exercising outside. Decongestants, antidepressants, appetite suppressants, and antihistamines all quicken dehydration and inhibit your ability to apprehend danger. Diuretics like alcohol and caffeine can also increase the effects of dehydration.
At Alison Wellness Clinic, our goal is to help you feel your best. We offer assistance and services in weight loss, anti-aging, nutrition classes, skin care, and hormone therapy. Call us to schedule a consultation to determine how you can start feeling better today. You can reach our office at 56.489.5748.