Ah, summer. The season of beaches and barbecues, rosé and sunburn. There's nothing quite like it—except for the other side of summer: the heat wave that turns your home into an oven, your commute into a sweat lodge, and all those iced coffees you were planning on drinking into lukewarm puddles.. And just when you're about to give up and surrender to this sweaty fate? That's when these tips come in handy:
With the sun rising at 5am and setting after 9pm, you can have plenty of time to get things done in the early morning and evening hours. If you can, start doing at these times, you'll be finished before the temperature starts ramping up, and even better: no sweat!
Drink water before you start. If the heat is already in full effect, chances are that it's going to get worse—and if you're dehydrated, your body will be less able to deal with the added stress of exercising in a hot environment. In fact, according to a study done by The University of Texas, (they should know it's hot over there!) dehydration can increase your risk for heatstroke or heat exhaustion by up to 50 percent! So drink up as much as possible before heading out into the heat.
Drink plenty of water during exercise. Even if you've already done your thing and are headed home (or back via a cafe), keep sipping on some H20 along the way—especially if there's any way that things could get hotter or stickier later on down the line (e.g., going from one side of town or a valley where it's cool and shaded over to another side where there's not much shade). When exercising in hot weather environments , thirst should be viewed as an important signal prompting additional fluid intake rather than a complaint about how thirsty one feels; this means listening closely when our bodies tell us what they need so we don't end up doing too much more harm than good!
Start cold. If you're not a morning person, try to get up early and go for a run or a walk in the coolest part of the day—around 6:00 or 7:00 in the morning.
If you're an evening workout kind of person, start out by going for a swim before work or running on an empty stomach in late afternoon (if your body can handle it). You'll feel refreshed and ready to take on anything after working out in these colder temperatures.
Walk instead of run.
Can you run in the shade for any distance, in the woods, forestry, the shady side of buildings?
Put some of your drink packs in the freezer the day before and start using them as they defrost
If you're feeling thirsty, you're already dehydrated. Drink water before you get thirsty and make it a habit to drink water every 20 minutes.Before exercising, drink 16 ounces of water or sports drinks. During exercise, continue to drink fluids at a rate of 250ml of fluid every 10–20 minutes (a general rule is the general rule).
Drink extra water on hot days especially if you'll be in direct sun light for an extended period of time or if your area has had some recent weather changes such as droughts.
Dress cool, use a bandana, peaked hat, and maybe soak them in water or a beck when you can.
Wear light-colored, breathable clothing that covers your body. Loose-fitting shirts and pants will allow air to circulate around your body and help keep you cool. If you need to wear dark colors, choose lighter fabrics like cotton or linen instead of denim (which doesn't breathe very well) or wool (which retains heat).
Wear a hat (preferably one with a brim) and sunglasses to block out the sun's rays; both can help keep sweat from dripping into your eyes as well as protect them from damaging UV rays.
Carry ice packs in case someone is feeling ill or overheated—you can also use them yourself if needed! If someone does start feeling sick after being outside for too long, make sure an adult takes them home immediately so they can get plenty of rest under more comfortable conditions before heading back out again later on that same day...
You should hydrate after every workout or intense activity. Here’s why:
Hydration after exercise helps prevent muscle cramps, fatigue and heat-related illnesses.
Drinking water helps eliminate waste products and toxins from your body more efficiently.
Water flushes out toxins caused by heavy sweating during exercise, which can lead to a healthier internal environment for your body cells.
_You should also drink enough water throughout the day if you're feeling thirsty._
Summer is here, and we're excited to live it up with you. We hope these tips will help you stay cool this season. Don't forget: if these strategies don't work for your needs, we have many more ways that can help keep your body temperature down on hot days. So take a look at our other blogs!