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... By Karli Taylor
After a long cold winter full of daydreaming of sunshine and warmth, we often run outside in our shorts the second the temperature breaks 60 degrees. However, as temperatures increase and humidity begins to become unbearable, staying active becomes tough. If not handled with care, exercising in the extreme heat can pose a serious threat, but by taking proper precautions, maintaining a regular exercise routine in the heat isn’t that difficult.
If you choose to exercise outdoors as the temperature rises, her are a few tips to keep you both fit and healthy:
- Increase your fluid intake. By consuming more liquids throughout the day, you will prevent dehydration and regulate your body temperature. Dehydration is your worst enemy. If the weather is hotter or more humid than you’re acclimated to, drink more fluids, even if you aren't thirsty. Bring water along with you if you are outside for more than 20 minutes. Drinking before and after isn’t good enough when the mercury rises.
- Adjust the schedule of your exercise regimen. The prime schedule for exercise is before 10 a.m. or after 3 p.m., especially if the temperature is rising and humidity is high. No matter what time you are out there, remember to use sunscreen even if your workout only lasts 30 minutes.
- Wear appropriate clothing during your workout routine. What you wear makes a difference while exercising in the heat. Light-colored, loose-fitting materials that reflect the sun are recommended.
- Acclimate yourself. The body needs time to adjust to the change in environment. Allow yourself a good week to become acclimated to a new environment by gradually increasing the amount of time you spend in the heat and gradually increasing the intensity of your exercise. You may find that your intensity feels much higher than you think it should- your body is working harder to cool itself down, so don’t push to run at a speed or walk a distance that you could when it was cooler!
- FEED your muscles with nutritious foods. Heat often decreases the appetite, but it's important to make sure that you are taking in an appropriate amount of calories for the work you are doing.
- Know when to quit. Pay attention to the warning signs of your body. If you begin to feel light headed or dizzy, immediately stop exercising and find somewhere to cool down.
