Tips for Summer Workouts

Tips for Summer Workouts

As the weather gets warmer, it is very important to be aware that you must change some habits of your normal workout.  The following are some tips to help your body deal with hot weather, and still have a great exercise session.

 

Adjust your body to summer heat by cutting down your workouts.  During a 10 day period, slowly add to your program until your body is use to the new "hot" environment.  Refrain from doing long endurance activities during the hottest part of the day.

 

The first thing of course it to increase your liquid intake.  You should drink regular unsweetened water, or sports drinks without caffeine.  A good way to test if you are drinking enough, is to observe the color of your urine.  It should be the color of pale lemonade.  Any darker and you are in danger of being dehydrated.  It is important to know that by the time you began to feel thirsty, you are already starting to dehydrate.  Start to drink water 2 hours before your workout, about 20oz, then 10oz every 15 minutes while you are active.

 

Next, don't eat a lot of protein before a workout because it can elevate your body temp.  Save the protein for after to rebuild muscle.

 

Drink your favorite sports drink as a slushy to quickly cool core body temperature to achieve better performance.

 

Be aware of possible heat exhaustion which can lead to very serious medical issues.  Symptoms are feeling sluggish, muscle weakness, sweating more than normal, accelerated heart rate, dizziness, clammy skin, and nausea.  If these symptoms persist for 30 minutes, call a doctor, or go to emergency.

 

Always use sun screen even if you are swimming and think you won't get sun damage on the parts of your body that are under water.  Look for water resistant and SPF of 30 or higher.

 

If you travel to a place in higher elevation than you are use to, be aware of altitude sickness.  Symptoms are dizziness, shortness of breath, nausea, headache, fatigue and confusion.  Give yourself a few days to acclimate to the change in oxygen before doing something too physical.