8 Tips For Exercising In The Summer Heat

Summer weather in our valley makes it difficult to go outside and have fun. Still some of you love to keep your fitness routine of swimming, running or cycling. But the summer heat can be a real problem if you're not careful. The biggest problems are staying hydrated and maintaining your body's electrolytes and salt. When you sweat, your body loses water, electrolytes and salt. This delicate balance of water and electrolytes is crucial to keep your body functioning properly. If you don't drink enough water, you can get dehydrated and suffer from light-headedness and nausea. If you drink too much water without replenishing your electrolytes, you can experience hyponatremia. This can lead to confusion, nausea, muscle cramps, seizures or even death in extreme cases. Here are some things to keep in mind when it comes to exercising in our desert's heat:


1. The time of day is important. Avoid exercising from 10 a.m. to 3 p.m. It's the hottest part of day. Generally, the early morning is the best time to workout, especially if it's going to be scorcher that day.


2. Wear loose, light-colored. The lighter color will help reflect heat, and cotton material will help the evaporation of sweat. You may also want to try specially designed, "hi-tech" running shirts and shorts. They are often made from material meant to keep you cool.


3. Sunscreen is a must. Use SPF 45 just to be safe. It's important to protect your skin. You can get burned and suffer sun damage to your skin even on cloudy days.


4. Stay hydrated. Before you go out, drink a glass or two of water. Think about taking a hydration pack with you. Take a drink every 15 minutes, even when you're not thirsty. When you're done with your workout, have a few more glasses of water.

5. Replenish your electrolyte and salt intake while exercising.

6. If possible, choose shaded trails or pathways that keep you out of the sun.


7. Check the weather forecast before you start your workout. If there's a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors. These pollutants can damage your lungs.

8. Most importantly, listen to your body. Stop immediately if you're feeling dizzy, faint or nauseous.

www.worldgymdc.com