Posted on 30 Nov 2014

Tips to Exercising in the Heat

Who would believe after a very cold spring we would need this advice, but here we are enjoying the sunshine. Of course, it goes without saying there are certain precautions that need to be taken when exercising during the hot weather. When possible exercise in the early morning or at the end of the day in the late evening, as it is usually cooler at those times. Plan your route to include areas that offer as much shade as possible. Ensure you take frequent breaks, you may need to consider revising your exercise plan. During very high temperatures why not visit an air conditioned gym or a swimming pool to vary your usual training routine. Maintaining your hydration level is crucial during the hot weather, it’s important to stay hydrated before, during, and after your exercise activity. The colour and frequency of your urine is a good indicator of your level of hydration, if your urine is light in colour and the frequency is normal then that is a good sign. If your urine is dark, concentrated, and infrequent then that will be a sign you are dehydrated. Other signs of dehydration include thirst, weakness, dizziness, nausea, fatigue, headache, chills, cramps, and irritability. Water is good for rehydration after short periods of exercise, but if you plan to exercise for long periods try a carbohydrate electrolyte drink to rebalance the body’s fluid levels.

The clothes you wear during exercise are also important, wear lightweight items that are light in colour and are loose fitting. A good quality sunscreen preparation should be at least a SPF 15, apply this prior to exercising outside and reapply at 2 hourly intervals.

CONTENT SOURCES: Health and Fitness Advice by FitFarms Editorial Team

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