We’ve been having very, very hot days here in St. Louis. And it hasn’t been cooling off much at night. Because of this heat, it’s important to be extra careful when working out during the summer.
Hydration is key to having successful summer workouts. If you are in a situation or workout where you are losing a lot of water through perspiration, then you need to increase water intake. To stay hydrated during a shorter workout, most experts agree that water is great. But if you are exercising for more than an hour, you may want to replace water with a sports drink during and after your workout.*
Start by hydrating before you head outside for your workout. Drink 16 to 20 fluid ounces a few hours before you start your exercise program. Drink another glass of water shortly before you go outside to workout.
If you tend to get dehydrated while working out, try the ten minute rule. Every ten minutes try to drink a few ounces of water or sports drink. Remember, if you are feeling thirsty, then you are already getting a bit dehydrated.
After you conclude your workout, be sure to drink another glass of water or sports drink. Thirty minutes later, drink a few more ounces of water or sports drink.
Before beginning an outdoor workout, know the signals that you need to pay attention to. You need to get something to drink if you feel the following:
-Loss of appetite
-Fatigue
-Dizziness
Stop and listen to your body. If you are not feeling well, you may need to adjust your workout to accommodate how you are feeling.
If you continue working out even though you are dehydrated, and your dehydration progresses, you could experience:
-Dark urine
-Decreased urination
-Decreased sweating
-Increased heart rate
-Respiratory difficulties
-Muscle cramping
-Headache
-Nausea
-Increased body temperature.
Please listen to your body and take all necessary precautions when exercising outdoors this summer. Stay safe and healthy during those summer workouts
*The water and electrolyte balance in your body is important, and can be tricky to maintain when working out during the summer. Contact your physician for advice on maintaining this balance while exercising in heat and humidity.
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