Take a Break
Tips for outdoor fitness
KnowAvoid the hottest part of the day.
Wear light-colored, lightweight clothing.
Be sure to apply sunblock
when to ease up, especially if you're traveling this summer to climates you're unaccustomed to. If you’re used to working out in cooler temperatures, accept the fact that you probably won't be able to exercise at the intensity you normally do. I recently talked with a patient who learned the hard way. Though she normally breezes through a three-mile run at home in Oregon, she barely made it through a half-mile stroll in the 100-degree heat of New York City’s Central Park last week. She was surprised WR rHDOLzH KRZ PuFK – DQG KRZ TuLFNOy! – WKH KHDW DQG Kumidity wore her down. If you normally run, walk or jog. If you’re a brisk walker, slow it down. As your body adapts to the heat, gradually increase the pace and length of your workout. If you have a medical condition and/or take prescription medications, do ask your physician if you need to take any additional precautions.
Rise early to catch the cool of the morning, or go out at sunset or later. In the heat of midday (typically between 10 am and 4 pm) take cover under shade. Jump in a pool. Sign up for an aqua-aerobics class. And carry a fan/spray bottle for skin surface cooling.
Dark colors absorb the heat, which can make you feel as if you’re ZrDSSHG LQ D ZDrP EODQNHW. HHDYyZHLJKW, WLJKW-fiWWLQJ clothing will also heat you up. Keep it loose. Keep it light. More air will be able to circulate over your skin, keeping you cool.
– U9$/U9% SrHIHrDEOy ZLWK WLtanium or zinc dioxide, or at least avobenzene. Reapply at two-hour intervals, even if the labels have sweat proof and water proof claims that are hours longer. Many of these “long-lasting” claims are currently under investigation. Sunburn increases the risk of premature skin aging, and increases your risk of skin cancer. Another good way to decrease sun exposure is to wear wide-brimmed hats.
The biggest do’s and don’ts when it comes to heat wave hydration
Exercising in hot weather increases our body temperature. Sure, our bodies have built-in cooling systems that help us adjust to heat. That’s why we perspire. But this natural cooling system can fail if we’re exposed to soaring temperatures for too long. The result may be heat exhaustion – WKDW DZIuO IDWLJuH WKDW PDNHV yRu IHHO DV LI RQH PRrH VWHS FRuOG EH yRur ODVW – DQG HYHQ KHDW VWrRNH. If the humidity is also way up, you’re in double trouble because your sweat "sticks" to your skin; it doesn’t evaporate as readily, which can send body temperature even higher. 7R NHHS FRRO, PDNH VurH firVW RI DOO WKDW yRu’rH GrLQNLQJ SOHQty of water. Since our bodies are about 50 to 60% water, it is vital to maintain this amount. We tend to lose about 2 to 3% during typical exercise and activity, especially on hot days. Because the Pritikin Eating Plan, full of fruits and vegetables, is so rich in water, you do not need to drink water before your workout, but while you’re exercising, drink 8 to 10 ounces of water every 20 minutes. After exercise, GrLQN PRrH – DW PLQLPuP, DQRWKHr 8 RuQFHV. Another great way to help re-hydrate during a break in physical activity is to eat a piece of fruit, such as an apple or orange, or even carrots or celery sticks. The fruit or veggies will also help replace valuable electrolyte loss.
Keep track of your hydration levels.
A good way to know that you’re hydrating properly is by checking the color of your urine. If it’s pale yellow (think lemonade), you’re well hydrated. If it’s darker (heading toward the color of apple juice), drink more.