As the mercury rises, do you typically have trouble keeping your cool during exercise? Heat exhaustion is a real concern during the summer months, especially in the South, where the heat index can push well above 100° Fahrenheit, plus humidity. Don’t sweat it; there are ways to protect yourself through summer hydration and still get a great workout and have fun.
A mere 2% loss in body weight through sweat while exercising has been known to decrease exercise performance greatly. Dehydration cannot only lead to decreased performance, but it can cause muscle cramping, headaches, nausea, and fatigue. In order to prevent dehydration, hydrate according to thirst, replenish lost electrolytes with help of a nutritional supplement, such as NUUN and drink more water throughout the day. Read more about this product https://nuun.com/hydration/.
SIGNS OF HEAT EXHAUSTION
- General fatigue,
- an increase in body temperature,
- weakness, and
- muscle cramps are the most common.
SUMMER HYDRATION TIPS
Ignoring symptoms can lead to heat stroke, which is much more severe and requires medical treatment. One of the most important things you can do is to stay hydrated. If you’re an evening exerciser, make sure to drink fluid, especially water, throughout the day, not just during your workout. If you’re a morning person, drinking enough the night before is critical. Limit alcoholic beverages, which may contribute to dehydration. Eat colorful and water rich foods to add a boost of hydration. The American College of Sports Medicine (ACSM) recommends drinking:
- 16 – 20 ounces of water two hours before moderate-intensity summer exercise,
- 8 -12 ounces 10 – 15 minutes before going out in the heat, and
- 3 – 8 ounces every 15 – 20 minutes during activity when active for less than 60 minutes,
- 3 – 8 ounces of a sports beverage every 15 – 20 minutes when exercising greater than 60 minutes.
While hydration is the top concern, there are other steps you can take to prevent heat-related illness.
MORE HYDRATION TIPS
- Avoid exercising in the heat, or at least avoid being outside during the hottest times of day.
- Start slower, pace yourself, stay hydrated, and be aware of changes in energy.
- In any situation, use common sense; if you don’t feel well, take the intensity down or take a break, preferably in a cooler area.
- Indoor exercise can also be a great change in routine for outdoor enthusiasts. Try a local roller skating or ice rink for an intense, but air-conditioned, cardio and leg-sculpting session. Gain upper body strength and use muscles you forgot you had with an indoor rock climbing wall. Try out martial arts, yoga, Pilates, or learn to dance. Swim indoors for a refreshing, total-body treat.
- Wear lightweight, breathable clothing in light colors. Sweat-wicking fabrics will be the most comfortable.
- Hats and helmets trap heat, so if you’re wearing one, take it off during rest breaks to allow heat to escape. Choose helmets and hats with vents, or choose a visor vs. a hat to allow heat to escape. During prolonged exercise, think about wearing a wet towel or bandanna on your neck or head.
These are general summer hydration tips to preventing heat-related illness, but remember that each individual is different. Don’t try to keep up with exercise buddies who may be more tolerant to the heat than you are. Use your head and stay cool!
Article Courtesy of http://www.nutriwellcoaching.com