Summer is in full effect here in Boston, and it’s only getting hotter!
When it comes to working out in the heat, there are a few rules that you should follow to keep yourself safe.
#1. Choose Early Mornings or Evenings
The sun is the strongest between 10am and 4pm, so try to avoid that time frame for your workouts. If your schedule forces you to do otherwise, choose walking in place of higher intensity exercises, or make sure that you are in an air conditioned space away from direct sunlight.
#2. Wear Breathable Clothes
Sweating is our body’s way of cooling itself off. Stick to breathable fabrics that allow air to flow through and whisk sweat away from the skin. Also, stick to light colors in place of dark, which attract the sun’s harmful rays.
#3. Cover up
Hats, sunscreen and sunglasses are all important when working out in the Sun. Make sure your SPF (minimum spf 30) is sweat proof, and apply 15 minutes before exercise. Wear polarized sunglasses if possible, and try to stay away from any areas that reflect sunlight, such as water, bleachers, or outdoor tracks.
#4. Stay hydrated
Drink water before, during, and after your workout. No excuses. Even if you are not thirsty, drink anyway. When exercising in the Summer heat, we can easily loose up to a quart of water, Coconut water is perfect for recharging sodium and electrolyte levels, as is snacking on fruit such as watermelon, pineapple and bananas for potassium.
#5. Know The Symptoms.
Heat exhaustion occurs when the body is low on fluids and electrolytes, which in turn, does not allow for enough sweat production to cool itself down. Symptoms of heat exhaustion include dizziness, weakness, fatigue, headache, sudden paleness, nausea, cold sweats, and fainting.
If you or someone you know may be experiencing heat exhaustion, immediately replace fluids and electrolytes in the body, and reduce exercise intensity. The only way to actually cool the body off is by getting fluids internally.
Heat Stroke is another common occurrence and symptoms include trouble breathing, disorientation, elevated heart rate, feeling of anxiousness, heavy sweating or no sweating, and red skin.
In both cases, calling emergency personal is recommended if symptoms are persistent and severe.
Be smart this Summer and always keep your health in mind. Listen to your body and do what’s best for YOU!
Keep killing those workouts, fueling properly and enjoy these short months of sun and sand! xoxo