Because of the hot weather here in Georgia I am finding myself not wanting to do anything really. Summer is the perfect time to go outside and have fun. It's one of my favorite times of year because there are so many outdoor activities to choose from. Everything is more fun outside, whether you're swimming, running or cycling.But the summer heat can be a problem if you're not careful, particularly in areas with extreme heat and humidity. When the days are longer and it warms up I find myself out and about way later than usual. This year is different though. Before, when I didn't have air conditioning I would want to get out and do things, find places to cool off or go swimming. This time around...I am wanting to just stay put at the house. Now, this could be because I didn't do that much (or as I had originally planned anyway) during my vacation. I am going to challenge myself to really push to get outside even if it is hot and I am a sweaty mess in minutes. I did get somethings done this past week but not nearly as much as I hoped. Once noon rolled around I wasn't in the mood to really move. I even moved my Sunday run from 10:30 am to 9:30 and half way into it I felt as though I was going to have a heat stroke. No kidding. My weekly walks on my lunch break I fear will be hell. Today I am back at work and back on the walks. I gotta do it so I am just trying my best to double (even triple) up on my water. I think that it is important no matter where you live to understand what to do when the weather and seasons change. We are no longer enjoying Spring here, it is Summer, whether the calendar says so or not. Getting up to the high 90's (today 98) reminds me of a few things to do and not to do. I wanted to share them with you!
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!
I plan on taking my own advice and getting out there too. I look forward to this season all year so I need to take advantage of it. Dont be afraid (or even lazy like me at times) just be prepared and you will be just fine!
See you tomorrow and have a great day!
-Heather
