This summer has been been over-the-top in terms of temperatures. Those of us who exercise outdoors need to take particular precautions to make sure we stay safe and healthy in this heat.
It is imperative, first and foremost, that we stay well-hydrated. Many years ago, I decided to run my furthest distance ever (about 10 miles) early in the morning on a day that eventually topped out over 100 degrees. Although I continued to drink plenty of water, it didn't matter because I had lost a significant amount of electrolytes. By the afternoon, I was dizzy, weak, shaky, nauseous, and seeing black spots in front of my eyes. Heat exhaustion and heat stroke have a huge impact on brain function, so I was not thinking very clearly! Luckily, Mr. Balancing Act knew just what to do. He put me in a cold bath with a quart of Gatorade and I quickly recovered.
The moral of this story is make sure you are smarter than me! If you are going to exercise outside, despite the high temperatures, try to head out either very early or very late. Stay in the shade as much as possible. Wear light colored, breathable fabrics that dry quickly. Wear a hat with a visor to keep the sun off your face and head. Drink at least a liter of water BEFORE you begin to exercise. Then continue to sip water throughout your workout. If you plan to exercise for more than one hour, also bring along a sports drink with electrolytes to replenish the minerals you are sweating out. If you begin to feel sick, (headache, dizzy, nauseous, confused) stop immediately, get into the shade, and pour cold water over your head! This will begin to bring your body temperature down quickly. A wet towel around your neck will also help. Anyone who faints while working out in the heat should be taken to the emergency room. Heat stroke is a serious, life-threatening emergency and can not be taken lightly. Having a buddy by your side is absolutely crucial in these situations so don't go it alone in the heat.
Like good boy scouts, we all need to be prepared! Always bring extra water with you when you are exercising outdoors. If you are running a long distance, place your water bottles strategically along your route ahead of time. Soaking a bandanna with cold water and wearing it around your neck is another way to help combat the heat.
And by all means, take it down a notch! If you normally run 5 miles, cut your workout back to 3 or 4 miles on hot day. If you normally run an 8 minute mile, slow down a bit in the heat. Switch up your route to avoid the grueling hills or those long stretches without shade when the temps are skyrocketing. Or take the whole thing indoors and try the treadmill, the eliptical, or the stairmaster for a change.
The bottom line is better safe than sorry. Don't put your overall health and safety at risk in order to continue your fitness regimen, come hell or hellish temperatures!
It is imperative, first and foremost, that we stay well-hydrated. Many years ago, I decided to run my furthest distance ever (about 10 miles) early in the morning on a day that eventually topped out over 100 degrees. Although I continued to drink plenty of water, it didn't matter because I had lost a significant amount of electrolytes. By the afternoon, I was dizzy, weak, shaky, nauseous, and seeing black spots in front of my eyes. Heat exhaustion and heat stroke have a huge impact on brain function, so I was not thinking very clearly! Luckily, Mr. Balancing Act knew just what to do. He put me in a cold bath with a quart of Gatorade and I quickly recovered.
The moral of this story is make sure you are smarter than me! If you are going to exercise outside, despite the high temperatures, try to head out either very early or very late. Stay in the shade as much as possible. Wear light colored, breathable fabrics that dry quickly. Wear a hat with a visor to keep the sun off your face and head. Drink at least a liter of water BEFORE you begin to exercise. Then continue to sip water throughout your workout. If you plan to exercise for more than one hour, also bring along a sports drink with electrolytes to replenish the minerals you are sweating out. If you begin to feel sick, (headache, dizzy, nauseous, confused) stop immediately, get into the shade, and pour cold water over your head! This will begin to bring your body temperature down quickly. A wet towel around your neck will also help. Anyone who faints while working out in the heat should be taken to the emergency room. Heat stroke is a serious, life-threatening emergency and can not be taken lightly. Having a buddy by your side is absolutely crucial in these situations so don't go it alone in the heat.
Like good boy scouts, we all need to be prepared! Always bring extra water with you when you are exercising outdoors. If you are running a long distance, place your water bottles strategically along your route ahead of time. Soaking a bandanna with cold water and wearing it around your neck is another way to help combat the heat.
And by all means, take it down a notch! If you normally run 5 miles, cut your workout back to 3 or 4 miles on hot day. If you normally run an 8 minute mile, slow down a bit in the heat. Switch up your route to avoid the grueling hills or those long stretches without shade when the temps are skyrocketing. Or take the whole thing indoors and try the treadmill, the eliptical, or the stairmaster for a change.
The bottom line is better safe than sorry. Don't put your overall health and safety at risk in order to continue your fitness regimen, come hell or hellish temperatures!
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