Drink water…and then drink some more!
Staying hydrated is one of the most important factors to keep your body safe when you’re exercising in the heat. The American College of Sports Medicine recommends that you should consume 4-16 ounces of fluid every 15 to 20 minutes while exercising. Grab your water pre, during, and post-workout!
PICK A SIDE!
Stay away from the middle of the day when the sun is at its peak. The safest time to exercise is early in the morning before the heat ramps up, or at dusk for a sunset swole session.
DIAL DOWN THE INTENSITY
If you do decide to workout in the heat, adjust your routine. Instead of running on hot pavement, try biking for a nice breeze. Instead of hiking in direct sun, find a shaded trail. If necessary, just dial down the intensity level of your work-out and remember, your body will tell you when it’s time to rest or stop.
TRY A WATER ACTIVITY
Make a splash with a new summer routine. Swimming, Surfing, Stand-Up Paddle Boarding, or Water Aerobics are all great workouts! Take a deep dive into a new water activity to stay cool, healthy, and fit!
ADJUST YOUR MEAL PLAN
Eat right, keep it light. Your body creates heat as it metabolizes your food. If your exercising in the heat, stick to multiple lighter, smaller meals throughout the day instead of heavy protein-rich meats. Plus, leafy greens and
fruit will help restore your electrolytes!
Let’s spice things up a bit!
Contrary to popular belief, spicy foods keep you cool. Upping your spice level enhances circulation and may cause you to sweat, but that is your body’s natural way of cooling itself down. Add a little kick to your summer side dish!
SWEAT IT OUT!
Embrace the sweat! Sweating is a healthy tool our body uses to reduce your temperature through evaporation. If you notice you suddenly stop sweating in the heat, it could be a sign of heatstroke and you should stop your workout immediately. So keep calm and sweat on!
PROTECT YOUR PUP
Going on an outdoor run with your furry friend? Make sure they are exercising safely as well to avoid burning their paws or overheating! Follow these tips for keeping Fido fit for summer:
- If the ground is too hot for your hand, it’s too hot for paws – walk on grass instead!
- Bring plenty of water and add ice for them when possible
- Watch for signs of pet heatstroke: heavy panting, glazed eyes, lack of coordination, deep red or purple tongue.
