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Summer is officially here. Finally
you can pack away your jackets and get outside. Summer offers
extras hours of daylight and with it the opportunity to spend
even more time enjoying outdoor activities. For many, this means
more time doing physical activities and playing sports. So, it's
important to remember the potential dangers that also come with
exercising in hot conditions. As long as you know the dos and
don'ts of working out in the heat, then you can fully take advantage
of all the fun of summer.
What you should
do:
* Drink plenty of fluids. It's extremely important
to stay hydrated. If you're thirsty then you are already dehydrated;
drink before you feel a need to. Be sure to drink throughout
the day (stick to non-caffeinated beverages, preferably water).
Also, drink 15-20 minutes before beginning your workout and every
15 minutes throughout the exercise.
* Eat regularly. The heat can decrease your
appetite, but it's important to eat normally. Try to eat small
meals 5-6 times per day. Include lots of fruits and vegetables.
Aside from being nutritious, fruits also tend to help with hydration.
* Wear light, loose fitting clothes that can
breath. Cotton is always a good choice. If your outdoor activity
produces a lot of perspiration, consider clothing that is designed
to wick the sweat away.
* Wear sunscreen. Even if you exercise early
in the morning or late in the evening, if the sun can reach you
then you can get burned. Not only is a sunburn bad on the skin
and potentially dangerous but it also hinders your bodies ability
to stay cool.
* Use common sense and don't attempt strenuous
activities that your body is not accustom to. Stick to exercises
that you are very familiar and comfortable with.
* Check the weather forecast. It's best not
to participate in intense outdoor exercise sessions when the
heat index registers in the dangerous zone.
What you should
not do:
* Don't try to diet by sweating. Excessive
perspiration is not the key to permanent weight loss. Any decrease
in the scale would simply be a result of water loss, not fat
reduction.
* Don't adapt the "no pain, no gain"
motto. Ignoring your body's signals could be dangerous. Heat-related
illnesses come with warning signs. Be sure to learn how to recognize
them and what actions to take.
* Don't forget to drink plenty of liquid when
swimming. Just because your body is surrounded by water does
not mean that you are well-hydrated. As with any land exercises,
you need to regularly replenish lost fluids when in the pool.
* Avoid physical activity during the hottest
part of the day, which usually is between 10 a.m. and 3 p.m.
* If you want (or need) to be working in very
hot temperatures, don't do it until you become acclimated. Try
to spend only a few minutes per day in the hot conditions for
the first couple of weeks and then add time gradually each day.
* Avoid extreme changes in temperature. Don't
hop from being extremely hot and sweating excessively right into
an ice cold, air-conditioned environment. Try to cool your body
down slightly before exposing it to the extreme temperature variation.
Whether you have to work outside
or do it for enjoyment, following the above tips will help you
stay cool and safe during the dog days of summer. So, don't spend
the season cooped up, get out there and have some fun!
About the author: Lynn Bode is a
certified personal trainer specializing in Internet-based fitness
programs. She founded Workouts For You, which provides affordable
online exercise programs that are custom designed for each individual.
Visit: http://www.workoutsforyou.com for free
fitness tips and a sample workout program. Fitness professionals,
learn how to support your clients online, visit: http://www.trainerforce.com
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