Keep Hydrated this Summer and Getting Stronger in your Training

Are you feeling out of shape? Let’s enjoy your Summer.

This is one of my favorite times of year because there are so many outdoor activities to choose from.  Summer is the perfect time to go outside and have fun. Just get out and enjoy it to swip at the local community center or by go to take an outdoor sport like foodball, tennis, golf or go for a walks along the beach.  

But the summer heat can be a problem if you're not careful, particularly in areas with extreme heat and humidity.

 

Stay hydrated

For my biggest problems are staying hydrated and let my body’s keeping electrolytes and salt.  For people who sweat, your body loses not only water but it will lose electrolytes and salt, too. This delicate balance of water and electrolytes is crucial to keep your body functioning properly.

 

If you don't drink enough water, you can get dehydrated and suffer from light-headedness and nausea. If not recognised  dehydration can even result in kidney failure and or, in extreme cases, death. However, if you drink too much water without replenishing your electrolytes, you can experience hyponatremia. This can lead to confusion, nausea, muscle cramps, seizures or even death in extreme cases.

 

Stay hydrated. Before you go out, drink a glass or two of water. Carry a bottle of water or even a hydration pack such as the CamelBak. Take a drink every 15 minutes, even when you're not thirsty. When you're done with your workout, have a few more glasses of water.

 

Work Out Time

The time of day is important. Unless you are training for an event that takes place in the daytime heat, avoid exercising from 10 a.m. to 3 p.m. It's the hottest part of day. Generally, the early morning is the best time to workout, especially if it's going to be scorcher that day.

 

Dressing

Wear loose, light-colored. The lighter color will help reflect heat, and cotton material will help the evaporation of sweat. You may also want to try specially designed, "hi-tech" running shirts and shorts. They are often made from material meant to keep you cool.

    

Replenish your electrolyte and salt intake while exercising. I like to use SUCCEED capsules--small, simple packs of sodium and electrolytes that keep my system in check.

 

 

    If you can, choose shaded trails or pathways that keep you out of the sun.

 

Check the Weather Forecast

Check the weather forecast before you start your workout. If there's a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors. These pollutants can damage your lungs.

Most importantly, listen to your body. Stop immediately if you're feeling dizzy, faint or nauseous.

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