Yes folks even when it's summer time, we have to exercise. We all know the benefits of exercise so how do we manage the HEAT?
First, exercising in hot weather puts extra stress on your body. If you don't manage it, you can become sick. The exercise itself and the outdoor heat can increase your core body temperature. Your bodies blood is sent to circulate through your skin to cool it down. Unfortunately, this leaves less blood for the muscles, which in turn increases your heart rate. Add in humidity and you add more stress on the body. Potential side effects include heat cramps, heat lightheadedness, heat exhaustion and heat stroke. Be mindful of the warning signs such as muscle cramps, nausea, fatigue, headache, etc. If you develop symptoms, you must lower your body temperature and get hydrated right away.
So what do we do? There are many things we can do to get our exercise in when it's hot. Here are several things:
1. Watch the temperature-Exercise in the morning or evening when it's not so hot
2. Get acclimated-give yourself some time over a few days to start slow and build up
3. Know your fitness level-divide your exercise time up into multiple sessions per day
4. Drink plenty of fluids-drink before, during and after
5.Dress appropriately-wear light ,moisture wicking. loose material clothing. Avoid dark colors and wear a hat.
6. Wear sunscreen-prevent sunburn and skin cancer
7. Have a backup plan-change your venue
8. Understand your medical risks-talk to your doctor about your medications and exercise
Heat related illnesses are largely preventable. By taking some basic precautions, your exercise routine doesn't have to be sidelined when the heat is on.