Exercising in the heat—some tips for the warmer weather ahead!

Waterbottle, check. Sunscreen, check. Light-colored clothing, check. I’m en-route to Arizona via Southwest Airlines (the only airline that doesn’t charge for checked baggage-woo hoo!) and I’m ready for a relaxing week of vacation. In addition to lying by the pool with the fourth Twilight book, I plan to run, bike and hike. With the forecast proclaiming almost 100 degrees for the entire week, I want to be sure that I take care of my body while I’m out having fun in the sun.

Wherever your summer plans take you, you will most likely find yourself at one point or another, exercising in a hot climate. Okay, okay so maybe not if your plans involve staying in Seattle—but every now and then Mr. Steve Pool is wrong and we get a magnificently toasty day.
I have three tips for keeping your body happy and healthy while enjoying the great outdoors during summer.
Stay Hydrated. We all know it’s important to be hydrated but what does that mean? Water or Gatorade? How much? When? The body cools itself off by sweating so staying hydrated is crucial to keeping cool. It is recommended to drink 20oz of water 2 hours before getting out in the heat. Then 8oz immediately beforehand, and a gulp or two every 15 minutes. Also ensuring that you consume at least 96oz, or 12 cups, of water on the day that you exercise in total will help guard against dehydration . Cool water is best. If exercising for longer than 90 minutes, other nutrients will start to be depleted which will require a sports drink like Gatorade to help restore!

Use Protection. I realize that in Seattle, sunscreen is not something readily kept on hand, but most people do have some stashed SOMEWHERE deep in the abyss of their storage room along with those dusty flip-flops. (Be sure to check the expiration date when you do need the bottle ) Another important piece of protective gear is your sunglasses. UV rays are quite damaging to your eyes and need appropriate eye-wear to keep safe!

Recognize the signs of being overheated. Signs of heat exhaustion include general fatigue, weakness, nausea, dizziness, muscle cramps, and an increase in body temperature. These reactions may be signs of heat exhaustion, which occurs when bodily stress from heat begins to overpower the body's capacity to regulate its temperature. If you do not rest in the shade and drink water until you recover, you risk developing heat stroke, an even more serious condition than heat exhaustion. In temperatures above 104, an inability to sweat, acute respiratory distress, and loss of consciousness can be signs of heat stroke, which is much more severe and can lead to death.

With these tips in mind, remember also to use common sense—if it is unbearably hot out, best to stay inside and hit the air-conditioned gym. Don’t risk damaging your heart and lungs for the sake of an outdoor adventure. Have a wonderful adventurous summer and enjoy the great outdoors! Cheers!