Hot Weather Advisory for Your Workout
The weather is getting very hot these days so naturally you may want to do your workout outdoors. Before you start, make sure you’re prepared for what this will mean for your health.
These six simple tips help keep you safe under the sun.
Stay hydrated. You’re supposed to sip before, during and after your workout. And if you’re already thirsty, you’ve waited too long. But water alone may not cut it when the weather is super-hot. Your body needs carbs, sodium and potassium to function at your athletic best. My top pick is coconut water. You’ll know you drank enough when your urine runs almost clear.
Be sunblock savvy. You probably think you’re getting twice as much sun protection from SPF 100, compared to SPF 50 — and you may stay in the sun longer because of it. However, when properly applied, SPF 50 sunscreen blocks 98 percent of sunburn rays; whereas SPF 100 only blocks 99 percent, according to the Environmental Working Group. Surprised? That means you need to keep your workout short; reapply sunscreen during your water breaks, and wear protective clothing, such as a hat and shades.
Cover your eyes. Shades aren’t just a stylish accessory; they also serve a purpose. Overexposing your eyes to harmful sun rays can deteriorate your vision. Plus, squinting throughout your workout can lead to tension headaches, and eventually wrinkles. That’s not the look you want! Choose glasses with polarized lens and UVA/UVB protection. Go large — the more of your face they cover, the better.
Don’t wait for chafing. Anytime your body is sweating continuously and exposed to constant friction with fabric on skin, you risk chafing. And it’s not fun. Think ahead and apply an anti-chafing lubricant under your arms, between your thighs, around your waist where workout pants can rub, beneath your buttocks where sweat collects — every crease you can think of. Another tip: Opt for clothing with wick action fabric to help pull the sweat away from your body and let air in.
Exercise at dawn or dusk. The sun is at its highest and hottest from about noon to 3 p.m. You don’t want to be outdoors hoofing up hills during those hours. Save your workouts for the early morning or late evening when temperatures are cooler. Also, pay close attention to the heat index, which is even hotter under direct sun, and the humidity. It’s more difficult for your body to cool itself down when the humidity is 60 percent or higher, expert sources report.
Know when to cool it. The proverbial “wall” you usually push through may be an indicator of heat exhaustion this time of year. If you feel faint, dizzy, confused, fatigued, or experience heavy sweating, nausea, headache, or cool, moist skin with goosebumps, stop immediately. Head indoors, remove your clothes, hydrate immediately, take a cool shower, and hover by the A.C. If symptoms persist for more than 30 minutes, call your doctor. Heat exhaustion may progress into heat stroke if untreated.
Oh yeah – get out there and have fun!!
via Blogger http://chiropractic-lane.blogspot.com/2013/07/hot-weather-advisory-for-your-workout.html
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