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Summer Fitness Tips

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Drink Plenty of Fluids

Keeping hydrated is especially important during days of extremely hot temperatures Drinking plenty of water prevents dehydration. Do not wait until you are thirsty; drink at least eight to ten 8 ounce glasses of water daily, but increase to 16 ounces of water each hour in periods of extreme heat. Consult your physician if you are on a fluid-restricted diet or taking diuretics. When engaging in strenuous exercise, particularly for longer than one hour, consider a sports drink. These beverages replenish sodium, chloride and potassium lost through perspiration. Avoid alcoholic beverages and caffeinated drinks, which both lead to fluid loss. Photo: Getty Images

Pay Attention to the Weather Forecast

Before planning your day‘s activities, pay attention to the weather forecast. Be aware of what the expected temperature and humidity will be for the duration of your planned outdoor activity. When humidity is high and the air temperature is higher than body temperature, our body’s heat-regulating mechanisms can fail. Body heat fails to be lost through evaporation from the skin and lungs and by the endocrine and autonomic responses. The body temperature rises and can lead to hyperthermia. Photo: Getty Images

Know Your Fitness Level

If you have been physically inactive during the winter months, are starting a fitness plan for the first time, or are used to exercising indoors, be cautious when exercising in the heat. Begin slowly, work out at a lower level of intensity and take frequent breaks. Allow your body time to become acclimated to hot weather. As your body adapts over a period of one to two weeks, gradually increase the intensity and length of your workout. Photo: Getty Images

Avoid the Midday Sun

Avoid or limit strenuous physical activity during the hottest part of the day. The sun’s rays are usually the strongest and air temperature is the highest between the hours of 10:00 am and 4:00 pm. Plan to exercise or do outdoor work in the morning and evening, and stay in the shade as much as possible. Photo: Getty Images

Wear Appropriate Clothing

Light weight and loose fitting clothes will help you feel cool and help perspiration evaporate. Protect your head with a brimmed hat, preferably of woven fabric. Protect your eyes by wearing sunglasses that block 99 to 100% UVA and UVB rays. Choose properly fitted footwear designed for your specific sport, such as hiking, tennis, or running shoes, to prevent injuries. Photo: Getty Images

Apply Sunblock Protection

Protect your skin with a product with sun-blocking protection against both UVA and UVB rays. Remember to protect your lips with a lip balm with sun-blocking protection. It is well recognized that the sun’s ultraviolet rays can lead to premature aging, damage to the skin, skin cancer and cataracts. But, sunburn, in addition to being painful and damaging to the skin, can lead to fluid loss and decreases the body’s ability to cool off. Photo: Getty Images

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Anonymous

Try www.myweightlossclinics.com Has all the articles, meal plans, fitness tips, chat rooms, and other stuff as ediets but it’s free.The more natural and less processed you eat the better. Also grains are good but you have to be careful with eating to many carbs on those days you are less active. Drink your water also…it is good for you and it speeds up your metabolism. Check out the website, it’s awesome!
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June 6, 2012 - 2:44am
Blogger

Great Work. Love these tips. Even though they seem like common sense people tend to forget them. Especially out here in Henderson, Nevada very very important to keep hydrated.

Marielaina Perrone DDS
Henderson Root Canal Treatment

October 17, 2012 - 11:38am
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