Cool Down In The Heat
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Hydration and Outdoor Activities
Indoor Exercise and Water Needs
How Much Water Is Enough?
Preventing Hot Weather Health Problems
· 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.