It’s the dog days of July, and it’s hot and steamy in North Carolina. I’m referring to Tarzan jungle heat. It’s hot enough that I’m modifying my workout regimen. I run outdoors on a daily basis, yet now is the time of year when I am least appreciative. As a result, I’m utilizing the elliptical machine a few days a week and heading out for a nice sweat on the other days.
I am one of those individuals that perspire excessively. By the time I’m through, my body and workout clothes are completely wet. This implies I am draining significant amounts of fluid, which is OK as long as I replenish them properly and watch any odd physical signs.
Heat-related diseases are often the result of individuals disregarding warning signs. Weakness, dizziness, headaches, muscular cramps, and nausea are some of the symptoms. This implies that you must be aware of your mental condition. What seems to be exhaustion may develop into unconsciousness.
As a result of my study, I’ve compiled a list of helpful recommendations to ensure that your summer outdoor exercises are both healthy and enjoyable:
Maintain Hydration
Even at lower temperatures, there is a propensity to not replenish lost bodily fluids properly. It is an essential need throughout the summer. It is important to consume water or sports drinks before to and after your exercise. If you are exercising outside for a long amount of time (running, walking, biking), it is necessary to replenish fluids on a regular basis. Consider a hydration pack for runners. If your fluid levels are not maintained, you run the danger of developing circulatory failure.
If you exercise for less than an hour, water is adequate. If you’re going to be out for more than an hour, you’ll need to replenish your carbohydrate stores. Warmer weather accelerates the metabolization of these chemicals. Consider one of the popular carbohydrate-containing sports beverages.
The Hour of the Day
When the weather forecast calls for dreadful conditions, plan your exercise early in the morning or later in the evening. Avoid the heat and humidity of the midday. Exercise inside if that is the only time you have.
Humidity
Maintain an awareness of the relative humidity. The body cools itself down in response to excessive heat by evaporating moisture via sweat. When the humidity level is high, the air has a diminished ability to evaporate surplus moisture. As a result, your natural cooling system is harmed. Keep an eye on your vital signs. If you begin to feel lightheaded or totally dehydrated, immediately stop, find a cool location to rest, and replenish those essential fluids.
Fashionable Clothes
No, I am not referring about the newest fashion trends. When exercising in the heat, you want to avoid wearing clothes that retains heat. This includes cotton clothing. Choose synthetic breathable materials that wick away sweat and allow for optimum ventilation. Hats are beneficial because they keep the sun from heating up the blood vessels that line your scalp. However, periodically remove the hat to allow the heat to escape.
Pollution IssuesSummer air quality in metropolitan areas often stinks due to certain foolish governmental decisions and our propensity to drive gas-guzzling cars. On days when orange, red, or even purple warnings are in effect, it is prudent to minimize outdoor activity. Additionally, air pollution is not exclusive to urban areas. For example, in the summer, the air quality in the mountains of North Carolina may be comparable to that of Los Angeles. In fact, trees are dying at high elevations. Additionally, during the summer months, the air quality in a number of our national parks and beaches may be dangerous. Excessive physical activity in regions with low air quality may be harmful to one’s health.
Summer provides a great chance to workout while taking in the beauty of nature. A stroll or run along a tree-lined path or along a sandy beach is unquestionably preferable to the congestion seen in a fitness club. However, as the temperature rises outdoors, employ common sense and care. Additionally, if the dog days of summer begin to bark, consider retreating inside.
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