Summer is rapidly approaching, bringing along the heat, the humidity, and the warm, dry air.
Just typical activities such as mowing the lawn, working in the yard, and walking the dog can become a little more strenous, possibly leading to more energy expenditure, especially in the dog days of summer. Exercising (both indoors and out) can be affected by the higher temperatures; more sweating, more cramping, and possibly more fatigue. If you are an avid outdoor fitness guru (biking, swimming, running) then you must also add in the increased exposure to the suns rays.
Be preventive this summer, take action early and don't even be affected by the heat.
- Drink plenty of water. A runner's favorite saying is "drink early and drink often." If you are thirsty, then you are most likely already dehydrated. The recommended water intake for men is roughly 3 liters (about 13 cups a day), for women it is 2.2 liters (about 9 cups a day).
- Eat a full and balanced breakfast consisting of carbs, proteins, AND fats in order to supply yourself with the energy needed to start and fuel your day.
- Know the signs of heat exhaustion (often brought on from fatigue, water depletion, and loss of salt and electrolytes). Common symptoms are lightheadedness, confusion, cramping, profuse sweating, and a rapid heartbeat. Stop immediately! If you stop sweating during exercise, you might have entered the danger zone of a heat stroke.
- Protect your skin during long runs and outdoor activities with hats, sweat-wicking clothing, sunscreen with an SPF of at least 30 (look for sweatproof).
- Most importantly, know your own limits. No one knows your body best but yourself. Once you feel you've had too much heat, listen to yourself and hydrate!
These are only guidelines, but they are there for a reason, to keep you safe during the hotter months of the year, read them and use them!
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