Tips for Exercising During Summer
10:41 AM
Summer
is the perfect time to go outside and have fun. It's one of my favorite times
of year because there are so many outdoor activities to choose from. Everything is more fun
outside, whether you're swimming, running or cycling.
But the summer heat can be a problem if you're not careful, particularly in areas with extreme heat and humidity.
After experiencing the Badwater Ultramarathon (a 135-mile run through Death Valley) and the Marathon des Sables (a six-day, 152-mile endurance race through the Sahara Desert), I've learned a few things about exercising in the heat.
For me, the biggest problems were staying hydrated and maintaining my body's electrolytes and salt. When you sweat, your body loses not only water, but electrolytes and salt, too. This delicate balance of water and electrolytes is crucial to keep your body functioning properly.
If you don't drink enough water, you can get dehydrated and suffer from light-headedness and nausea. If not recognized, dehydration can even result in kidney failure and or, in extreme cases, death. However, if you drink too much water without replenishing your electrolytes, you can experience hyponatremia. This can lead to confusion, nausea, muscle cramps, seizures or even death in extreme cases.
You may not be racing in the desert, but there are some things to keep in mind when it comes to exercising in the heat:
- The
time of day is important. Unless you
are training for an event that takes place in the daytime heat, avoid
exercising from 10 a.m. to 3 p.m. It's the hottest part of day. Generally,
the early morning is the best time to workout, especially if it's going to
be scorcher that day.
- Wear
loose, light-colored. The lighter color will help reflect heat, and cotton
material will help the evaporation of sweat. You may also want to try
specially designed, "hi-tech" running shirts and shorts. They
are often made from material meant to keep you cool.
- Sunscreen
is a must. I use SPF 45 just to be safe. It's important to protect
your skin. You can get burned and suffer sun damage to your skin even on
cloudy days.
- Stay
hydrated. Before you go out, drink a glass or two of water. Carry
a bottle of water or even a hydration pack such as the CamelBak. Take a
drink every 15 minutes, even when you're not thirsty. When you're done
with your workout, have a few more glasses of water.
Article: “8 Tips for Exercising in Summer Heat” by Joe Decker with
Active.com. Read more: http://www.active.com/fitness/Articles/8_Tips_for_Exercising_in_Summer_Heat.htm
Best Teen Diets
recommends healthy well balanced eating that includes fruits, vegetables, whole
grains, protein and low-fat or fat-free dairy. We offer nutrition information for
teens, parents and educators that emphasizes the importance of healthy eating
for teens. For more visit www.bestteendiets.org
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