Peters blog

• #fitness
• #heat exhaustion
• #Peter’s Principles Blog

Heating Up!

Temperatures are hitting the mid 90s -- and higher -- which makes this a good time for a seasonal reminder about warm weather and your health.  If you exercise outdoors, protect yourself from the heat exhaustion, heat stroke, and dehydration which can occur when the temperature is greater than 70 degrees and humidity is in the 70% or above range. You can tweak your fitness workout routine to prevent heat-related problems while keeping active. Here are a few important pointers to keep in mind:

• Drink water throughout the day! Make it a habit to stay consistently hydrated. Air conditioning may cool you down, but it also contributes to dehydration!  Don't start your fitness routine with a fluid deficit, and drink water at least every 15 minutes during your routine.
• Work out in the morning or evening during to avoid the heat and sun. Temperatures are more moderate and humidity is lower in the morning and early evening, which reduces stress on the body.
• Don't try to maximize your regimen when temperatures and humidity are high.. You automatically burn more calories exercising in hot weather because extra cardiovascular effort is expended to cool the body when blood is pumped to the skin -- resulting in perspiration. Working out in warm weather uses more energy than exercising at a temperature near freezing!
• Wear sunscreen. It reduces the risk of long-term damage to your skin, and protects the ability of the epidermis to do its job -- regulate temperature.
• Eat regularly. Your appetite may be reduced on hot days, so try eating 5-6 small meals throughout day. Eat a lot of fruit and vegetables, they're in season and nutritious.

There may be days when it's just too hot for you.  Heat combined with humidity opens up the risk of a heat related illness, especially if you haven't acclimated to the heat! Consider other exercise options when temperatures spike:

• Try speed-walking and stair-climbing at a local mall with air conditioning. Join your local exercise club.
• Have a cool room at home?  Pull out your workout DVDs you've been looking at, open up the yoga book that's sitting on the shelf!
• What could be more refreshing than swimming on a hot day! Look for water aerobic classes at your local public pools or build, or build up a lap routine.
• Find a gym that works for you. Local gyms come in all shapes and it's easier now than ever to find one that fits your budget... with or without a contract!

Whatever option you decide to embrace, pace yourself and enjoy your workout. A hot summer day can give you a new appreciation for the value of sweat equity!