Exercising When the Heat is On

The heat is most certainly on high here at the Jersey Shore. That doesn’t mean, however, we shouldn’t try to keep our workout schedule on track as best we can.

To help keep us safe so our workouts don’t become more of a health risk than a health benefit, here are some summertime workout precautions I’d like to share with you:

Staying hydrated - adequate hydration is the number one key way to avoid heat related injuries.  It’s important to drink plenty of water before, during and after exercise.  Don’t wait until you’re thirsty to determine that you haven’t had enough to drink because by then you are already dehydrated. 

I recommend drinking approximately 16 ounces of water up to two hours before exercising, another 16 ounces during your workout and at least that much afterwards.  A good rule of thumb is to drink at least 1-1/2 times the amount that quenches your thirst.

Sugary/Sport drinks - try to limit your intake of sugary sports drinks as they contain high sugar content and can interfere with hydration and heat loss; stick with water when possible.  Plus, who needs the extra, empty calories?

Warm up - even though you may think that your body is warmed up and ready to go since it’s so hot outside, that’s not actually the case.  Your body needs to gradually increase its body temperature which will allow your body to sweat and cool itself down effectively and efficiently as you exercise.

Are you a “fashionista”?  Wearing loose, comfortable, breathable clothing, especially when exercising outside, will help keep you as comfortable as you can be in the summer heat.  Wear your hip and trendy outfits when out and about showing off your healthy and fit physique.

Take your time - in the hot and humid weather it takes time for your body to adjust fully to the change in climate/humidity; as much as two weeks.   Once your body adapts it becomes better able to tolerate the climate but it’s very important to always “listen” to your body.  If you’re feeling fatigued, light headed, nauseous, short of breath, dizzy or have a headache while working out, stop exercising; drink plenty of water, try to cool yourself off as quickly as possible and seek medical attention immediately.

Summer is the season when we’re supposed to slow things down a bit, relax and enjoy ourselves.  While those things are most certainly important, so is continuing our quest to stay healthy and fit.  I hope the tips I provided above will help keep you comfortable and safe as you try to keep your exercise schedule on track during the remainder of the summer season.

Yours in health and fitness,
Kellyann

Kellyann Skorupski owns and teaches classes at The Jazzercise Fitness Center of Wall, 1985 Highway 34, Wall, NJ.  You can get information on her center and the group fitness classes offered there by visiting www.jazznj.com or on Facebook by clicking here.