Can’t handle the heat? Exercising outside during the summer can be an excruciating task, yet so rewarding! Take advantage of the outdoors while it lasts. With a few simple tips and tricks, you can learn to beat the heat and stay safe this summer!
Common Warning Signs
Prepare beforehand and learn the warning signs of heat-related illnesses before exercising outdoors. Check the weather reports for your local area for any heat hazards. Health and safety is always the first thing to consider before going outside. Heat strokes and heat exhaustion can be fatal, so it’s important to learn the signs. Here are some common warning signs to look for:
- Muscle and heat cramps
- Nausea or vomiting
- Blurred Vision
- Profusely sweating
- Low blood pressure
- Increased heart rate
Preparing to Exercise In The Heat
With the summer heat in full force, extra cautionary steps must be taken to prevent injury. The combination of heat and exercise can put a load of stress on your body, especially if you’re not prepared. Hot and humid air will increase your body’s core temperature, causing more blood to circulate. This creates less blood for your muscles and an increase in heart rate, making your core feel even warmer. Read below to learn some preventative tips and tricks!
- Hydration: Staying hydrated is the most obvious, but most important tip! Before exercising in the heat, drink 2-3 glasses of water to ensure you are hydrated. Bring your water bottle with you while you exercise and try to drink every 15 minutes, even when you’re not thirsty.
- Dress For Success: Wear light and loose clothing, so sweat can evaporate. Darker colors will absorb the heat, so aim for light colors that reflect.
- Take Time To Adjust: Know your limits and athletic ability. Take time to adjust to the heat outside, especially if you don’t normally workout outside.
- Time Of Day: When the sun’s at its hottest, it’s wise to wait an hour or so. The middle of the day the sun is at its highest peak, putting you at more of a risk
- Electrolytes: Electrolyte and salt intake is another critical aspect of working out in the sun. Sports drinks can help replenish lost electrolytes, AKA sodium, potassium, and chloride. These drinks can have a large amount of processed sugar in them, as well. So you may want to consider something healthier, like coconut water.
- Back-Up Plan: If you’re the type of person who needs to work out every day, consider a second option in case of heat warnings. An air-conditioned gym with trainers could be exactly what you need!
Stay hydrated and fit this summer! Twisted Iron Fitness promises to provide you with the tools to stay motivated, providing you what you need to change your life. If you want to improve yourself physically and mentally, then Twisted Iron Fitness is the place for you! It’s never too late to start a fitness regimen, so what are you waiting for? Call us at (407) 848-7736! For more information visit our website at twistedironfitness.com.