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Once again the summer months are here encouraging us to play outdoors,
and take our exercise sessions outside of the home or gym. While being a great
tool for cross-training and added variety, the outdoor environment is also a
place where heat-induced illness, injury, and even dehydration can occur if
certain things are overlooked. The
following is a list of helpful tips to keep you fit, healthy, and safe as you
venture out of your usual environment and into the pleasures of summer’s long,
warm days.
·
Acclimate yourself to the heat.
Allow your body a week or two to get used to the new changes in
environment. The first several
sessions should be light and last about 15-20 minutes.
Thereafter, exercise sessions can be increased in duration and intensity.
·
Be aware of complications from
heat stress.
Normal signs of heat stress include thirst, tiredness, grogginess, and
visual disturbances, but if these are ignored the body systems begin to fail and
other complications may result. These
include: heat cramps or involuntary muscle spasms, heat exhaustion,
and heat stroke, which requires immediate medical attention.
·
Stay hydrated.
Replenish fluid before, during, and after your workouts.
Try to consume 13-20 oz of cold water 20 minutes before exercising in the
heat, 6-8 oz every 15-20 minutes during exercise, and 13-20 oz after, or for
each pound of weight lost during exercise session.
·
Wear proper clothing.
Try to wear minimal clothing to allow for greater heat dissipation.
Keep clothes lightweight, loose fitting, light colored to reflect the
sun’s rays, and of material that absorbs water.
Cotton is a great choice!
·
Don’t forget your sun block. Apply sun block that contains at least an SPF of 15 or
greater. Be sure it is waterproof,
and sweat proof. Reapply every hour
to provide the best protection, and double check to make sure you covered all
exposed areas.
·
Know when to postpone the
session.
If the outdoor temperature starts to climb above 85 degrees Fahrenheit,
consider postponing the session until later in the day.
Better yet, enjoy the cooler temperatures of the morning.
Enjoy
the summer, and be safe!
By
Amy Bomar
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