It's no secret that the temperatures rise in our Arizona climate. Though we are aware of this, many people still exercise without the necessary precautions. Consider this article a reminder to use common sense when maintaining or starting an exercise program during the summer months.
There are different stages of dehydration. You may find yourself in an overall state of fatigue, wondering why? Chances are if you're not replenishing correctly, it's due to a level of dehydration. Of course, there is the possibility of heat stroke. So, this is something we should take seriously and especially when exercise is involved.
Tips for Fitness in the Heat
Drink Water: It sounds simple, but from my observation, most people don't do it enough. The American Council on Exercise says you should drink water before, during and after exercise. Many people will drink after exercise. More and more people are drinking water during exercise, but it is also important to drink water before activity. You want to give your body every opportunity to remain hydrated.
Cover Your Head: Most of our body's temperature is regulated by how hot or cold our heads are. If you cover your head, preferably with a light color, you will significantly reduce the risk of heat fatigue or heat exhaustion.
Replenish Minerals: When we sweat and get hot, we lose minerals. Though water is the No. 1 focus, it's a great idea to replenish minerals. Potassium and calcium are two minerals lost during activity in the heat. Bananas and potatoes are great foods to eat if you are active in the heat. You may also opt to buy a mineral-replenishment supplement. You can purchase a mineral supplement for hydration at hi-health. Colloidal Minerals/Liquid Mineral Supplement is $24.95 for a one month's supply. It has more than 26 different minerals lost during activity in the heat, including potassium and calcium.
Be Prepared: It's easy to get in a hurry to go to our outdoor activities and forget to prepare. Remember, drink water before, during and after activity. Bring a water belt pack. Have water chilled in the car. You may opt to purchase a CamelPack. It's worn like a backpack and carries about 50 oz. of water. You can find it at most sporting goods stores and they retail at about $48. Don't limit yourself to how much water you drink. There is no certain amount of water to recommend to people. People come in different shapes and sizes and exercise at different durations. Just drink water and continue to drink it! You will perform better, feel better and have a safe fitness summer.
