Exercising In The Heat

Now that warm weather is already here, most of us can’t wait to head outside and have a good run or even do our entire routine outdoor.

True. The warm weather can be really inviting especially after a long, cold winter. However, according to about.com fitness writer, your body needs to adjust to the extreme temperature change. You’re body might have a problem handling the heat. Once temperatures rise, exercisers are at risk of: dehydration, fainting, heat stroke or heat exhaustion, sunburn, and heat rash.


Dehydration can lead to dizziness, fatigue, and muscle cramps. To combat dehydration, remember to stay hydrated. Drink 2 glasses of water 2 hours before you exercise. Drink water throughout your routine – about 8 ounces every 15 minutes. If your routine lasts for more than an hour or if you’re working out in extreme heat, consider drinking a sports drink. If you’re workout for an extended period of time, weigh yourself before and after your exercise and drink 2 cups of water for every pound of fluid you lost.

Wear sweat wicking clothes

Sweat wicking or breathable clothes help sweat evaporate and help keep you cooler and drier. Fabrics such as cotton absorb moisture that makes clothes heavy and uncomfortable.  Wear comfortable clothes made of lightweight materials. Check your clothes for seams, tags, or other things that can cause a rash or chafing.

Also, choose clothes that are light in color to reflect some of the sun’s glare away from you. Don’t forget to wear a cap to protect your head, face and eyes, and performance socks to keep your feet cool, dry, and blister-free.

Ease into summer exercise

Allow you body time to adjust to the heat. Start slow with your exercise. Extended your warm up time to get a feel for the temperature and adjust your intensity.

Shorten your workouts until your body has adapted to the heat. According to Waehner, it is better to leave your exercise with extra energy than to spend days recovering from heat exhaustion. Get your cue from your body. If you fell faint or dizzy anytime during your workout, stop, go to a cool place, and drink fluids.

Exercise in the morning

Midday is the hottest time of the day. This is why you should avoid working out during this time of the day. Your risk for dehydration, heat illnesses and bad workouts are very high during this time of the day. Try working out in the mornings before it gets too hot. Working out in the morning also has several advantages.

You get your exercise done before the day gets unbearably hot and hectic. You’ll also have more energy for the rest of the day, and get your metabolism going to help you lose weight. It’s also much easier to stick to your routine. You can also opt to divide your routine – doing half of it in the mornings and half at night when the temperatures much lower. You’ll reap the same benefits as a continuous morning workout.

Source; about.com

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