I’m sure you’re very aware that it’s been a little hot outside lately… and doesn’t seem to be getting any cooler anytime real soon!
So if this is how it’s gonna be here this summer we might as well try and get used to it for another month or two and not let it hold us back from doing what we’d normally do. And this includes exercising and getting outdoors and being active!
You do however need to take a few precautions, be smart, and be safe. And certainly know and understand the warning signs of heat exhaustion, which can become deadly if not treated properly.
Here are 5 tips to help you “beat the heat” while still staying active this summer-
1. Stay hydrated- Drink water before, during, and after exercising in the heat and be aware of signs of dehydration which include cramping, fatique, and dizziness. Aim to drink 4-6 oz of water every 20 minutes you’re exercising.
2. Ease into it and don’t overdo it- Acclimate yourself to the hotter weather and don’t push it quite as hard as you normally would. Increased core body temperature also increases your heart rate more so than the normal response to exercise. So pay close attention to your heart rate when exercising in extreme heat.
3. Dress appropriate- Wear lightweight, comfortable, light colored clothing which helps reflect the suns heat. Also a hat and sunscreen with at least SPF15 are a good idea.
4. Workout early or late in the day- Avoid exercising outside during the hottest part of the day which is between 11:00- 4:00 PM. Early morning is best.
5. Listen to your body and know the signs of heat exhaustion- These signs include heavy sweating, vomiting, dizziness, nausea, weakness, headache, rapid heartbeat. Immediately stop exercising if any of these occur and sit down somewhere in the shade where it’s cooler. Sip water and apply a wet cloth over your head if possible. Seek medical attention if needed.
If not treated properly heat exhaustion can lead to heat stroke which can be deadly! The signs for heat stroke are warm dry skin with no sweating, shallow breathing, confusion and loss of alertness. If you or someone you’re with is having these symptoms get help and seek medical attention immediately.
This severe heat we’re having is not something to be taken lightly- especially if you’re not acclimated to being out in it. And I know practices are starting up for youth sports so if you’re a parent reading this be aware of these warning signs above and make sure the coaches are as well.
You and your children can still be active outdoors but just be safe and be smart about it!
And if you missed my fitness segment this past Thursday on FOX23 morning news here is the link to the video clip where I explain and go through these 5 tips for staying safe when exercising outdoors-
http://www.fox23.com/mediacenter/local.aspx?videoid=2684820
Keep these in mind over these next several weeks and always remember to make safety a priority when doing any type of working out or exercise related activities.
Committed to your success,
Clint
P.S. Always feel free to contact me with any fitness or nutrition related questions by emailing me at [email protected] or calling my direct line which is 918-296-7418. I’m always here to help in any way possible.
Clint Howard, MS is the Founder/Director of Tulsa Fitness Systems located in Tulsa, Oklahoma. Clint has a Bachelors degree in Health & Exercise Science and a Masters degree in Exercise Physiology, both from the University of Oklahoma. Clint is a certified personal trainer through the National Strength & Conditioning Association and American College of Sports Medicine and is also a Certified Boot Camp Instructor through the National Exercise & Sports Trainers Association and a certified golf fitness expert through the Titleist Performance Institute.