jogging friends couple congratulate and happy to finish their morning workout

Cool Down In The Heat

The hot, lazy days of summer don’t mean you can slack off on your workout routine. However, it does mean that you will have to make allowances for the higher temperatures and increased risk for dehydration. If you usually work out in the outdoors, you will have to adjust your routine to ensure that you don’t experience a medical emergency due to high temperatures and overheating. With a personal trainer Murfreesboro residents can get expert advice on proper hydration in hot weather. Here are a few ways you can ensure that your summer workouts are both safe and effective.

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Hydration and Outdoor Activities

If you are a runner or cyclist, you will probably want to continue your outdoor activities, regardless of extreme outdoor temperatures. However, you should take particular care to ensure that you carry extra water with you on long sessions, wear a hat in open areas and take frequent rests in the shade.

Indoor Exercise and Water Needs

Even if you exercise indoors, you should monitor your water consumption carefully in hot weather. Many individuals begin their workouts with a water deficit and then get into trouble as they engage in vigorous activity. Drink water before you begin your workout session and continue drinking as your activity gets more vigorous.

How Much Water Is Enough?

Under normal conditions, health experts recommend a water intake of 8 glasses per day. However, with vigorous activity, your need for water increases. Experts recommend keeping a 20 to 25-ounce bottle of fluids with you and expect to refill it 3 to 5 times during the day.

Preventing Hot Weather Health Problems

Here are a few tips to keep in mind as you do your workouts during the hot days of summer:

· Drink before you’re thirsty – Drink 2 to 3 cups of water a few hours before the workout to ensure you start out properly hydrated. Then, have another 1-1/2 cups of water every 20 to 30 minutes to maintain water levels. If you start craving water, you are already 3 percent dehydrated.

· Eat lightly and frequently throughout the day – Have a salad for lunch with plenty of carrots, apples and grapefruits to provide additional water. Snack on vegetables or fruit to maintain energy levels.

· Wear the right clothing – Lightweight, loose-fitting clothing will allow proper air circulation to help keep you cool. Wicking fabrics help to draw moisture away. Always bring a hat to keep your head cool in open areas.

· Schedule your workout for cooler hours – The time between 10 a.m. and 3 p.m. are the hottest part of the day in most areas of the country. Schedule earlier workouts or work out later in the day.

· Run on dirt instead of concrete – Concrete absorbs the heat throughout the day and makes you feel hot faster.

· Wear sunscreen – Protect your skin from sun damage with a sunscreen of appropriate SPF. Water resistant formulas will help to protect you even if you sweat heavily.

With a personal trainer Murfreesboro athletes can learn the right way to stay hydrated in hot weather. Bring along additional water reserves, take more frequent breaks and monitor yourself carefully to ensure that your activities are within safe bounds for hot weather.

For more on proper hydration and nutrition for the hot weather, contact Key Fitness today! Better yet, get a free consultation and #GetStarted!
Contact Key Fitness today to book your FREE fitness consultation and get started on the road to a fit lifestyle today! 

Book My Consultation Now

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