We all like a little sunshine on our skin and warm air through our hair. But we cant be silly when deciding to exercise in the heat. Read on for some super tips and reminder about exercising in the heat!
Hydration
I am going to tackle the easiest one on the list first. Drink your water! This goes without saying. But the part of this I am going to remind everyone of is to replenish electrolytes. This is something I took for granted when I moved to Greenville, SC years ago. I didn’t realize how much you lose in your sweat – and not just the fluid in sweat alone. Especially if you are a salty sweater – the kind of person who leaves dried salt rings on your clothes after being in the heat. Think Gatorade or Powerade, and don’t hit the sugary varieties too often. They sell many low sugar, and no sugar for the diabetics out there. There are also many powdered and tablet varieties of electrolyte replenishment out there – as well as gel and gummies.
Time of day
Don’t work out at high noon. Choose the early morning or end of day times when the sun is not at it’s highest in the sky. And if you are stuck with the middle of the day sweat-it-out, choose places with ample shade or even better the forest. A good walk in the shade can give you many degrees cooler temperatures, or even better cooler temperatures all around at higher elevations.
Take a lot of breaks
It is going to require more grace on your part to stop and cool off during your routine. Even better, chose indoor and climate controlled areas to cool off even faster. Make sure you allow your heart rate to come down, and utilize things like fans, cold surfaces (like a metal chair or hard floor), and ice to your advantage to cool off.
Dress for the occasion
Don’t forget to use the right clothes for the right job. There are many moisture wicking clothes out there that dry at astonishing rates, and help pull moisture off your skin. Remember also that darker clothing absorbs the heat, so opt for light colored clothing. And remember that spandex is wonderful at keeping the heat in, so looser clothes are typically the better choice.
Lower your intensity
And don’t forget to go slower, because your body is working really, really hard to keep you cool. You will need to lend yourself some grace to expend some energy cooling off before you have a heat illness. Which is nothing to play with!
Heal today, transform tomorrow. Unlock your potential to heal, learn and grow. – Dr. Barb Wally, LLC
Note: These blog articles are not in exchange for a one on one Physical Therapy visit. Please contact me if you are interested in receiving a Physical Therapy visit!
*This content is original and copyright Dr Barb Wally, LLC*
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