Yes!! Summer is almost upon us! We've been staying pretty consistent throughout the winter months with our workouts and eating habits. Now that its getting warmer, we don't want to put a hold on our gains because of the heat. I'm going to give you some ways to survive exercising in hot weather, but first, here are some health conditions that can be caused by long periods of exposure to heat:
1. Heat Exhaustion-Symptoms include: rapid pulse, heavy sweating, dizziness, and nausea
2. Heat Cramps-Brief muscle cramps that are caused by the loss of essential nutrients such as potassium and magnesium
3. Heat Stroke-This is when the body loses the ability to cool itself due to being exposed to high temperatures for a long period of time. Symptoms include: flushing skin, rapid breathing, high body temperature, racing heart rate.
Remember if you're feeling any of the symptoms above try resting in a cool place, sip cool water, loosen clothes, or seek medical attention. Here are some ways to alleviate the discomfort of working out in hot weather:
1. Drink Water-How do you know you've drank enough? Check out your urine. You should have a pale yellow color. This shows that you are hydrated enough. Any darker than that you need to drink up.
2. Wear light colored, lightweight clothing- Dark colors absorb heat.
3. Try to avoid the hottest part of the day-Gear your workouts in the mornings or later afternoons/evening
4. Get acclimated-If you're use to working out in cooler weather or working out indoors. Go easy at first. It can take up to 2 weeks to get adapt to the heat.
5. Wear sunscreen-A sunburn can decrease your body's ability to cool itself
Enjoy the hot weather, but just be smart about it. Follow the advice above or just stay indoors and get that workout in!