10 TIPS TO KEEP YOUR COOL EXERCISING IN THE HEAT
10 Tips to 'keep your cool' when exercising in the heat.
Sydney is experiencing unusually hot weather, planning and preparing ahead will ensure you maintain a regular training schedule. check the http://www.bom.gov.au/nsw/forecasts/sydney.shtml for forecasts and use these tips for heat wave workouts.
1. Get a sweat up in the early morning or late evening.
Don’t exercise at midday, because that’s when temperatures are at their highest and the sun’s hot rays are at their peak. You’ll stay much cooler during your workout if you either set your alarm a bit earlier or wait until after dinner to be active.
2. Drink before you’re thirsty.
Staying well-hydrated is the secret to avoiding dangerous heat-related conditions. Drink before you’re thirsty, because our thirst sensation generally doesn’t appear until we’re already a bit dehydrated which can be up to 30% dehydrated. Ideally you should drink a glass or two of water before you head out to exercise, drink more after every fifteen minutes or so of activity, and keep hydrating once you get home. Use an electrolyte replacement such as Endura http://www.endura.com.au/
3.Shield yourself from the sun.
Sunburn inhibits your body’s ability to cool itself. Lather up with SPF 30 sunscreen or higher thirty minutes before you plan to head outdoors. Wearing a hat and sunglasses will also protect you from the sun’s harmful rays.
4. Wear lightweight, light-coloured clothing.
Moisture-wicking workout gear will help you stay cool and dry, and lighter coloured clothes help reflect heat better than darker clothes.
5. Seek shade.
If you’re a road runner, the summer is a perfect time to try trail running. The shade from the trees will keep you cooler than the open, baking road.
6.Take plenty of breaks.
Rest early and often, and take breaks whenever you need them. In hot weather, it’s always better to err on the side of caution than to push yourself too far.
7. Gradually get used to the heat.
It typically takes 10 to 14 days for your body to get used to exercising in a new climate. Start by working out for short time, at a relatively low intensity. Hold off on doing long, hard workouts until you adjust to the hot weather.
8. Check the weather forecast. If it’s going to be a real scorcher, do not exercise outside. It’s not safe - or smart - to push yourself through an outdoor workout when a heat advisory is in place.
9. Know when to stop.
If you have muscle cramps, nausea, vomiting, weakness, headache, dizziness, and/or confusion stop your workout right away. These are signs of heat-related illnesses which can be life-threatening if not caught in time. 1
10. Have a Plan B.
If the heat is too much for you on certain days, stick with indoor workouts. Or, consider purchasing or renting a piece of fitness equipment so you can be active in the comfort of your own home.
Sydney is experiencing unusually hot weather, planning and preparing ahead will ensure you maintain a regular training schedule. check the http://www.bom.gov.au/nsw/forecasts/sydney.shtml for forecasts and use these tips for heat wave workouts.
1. Get a sweat up in the early morning or late evening.
Don’t exercise at midday, because that’s when temperatures are at their highest and the sun’s hot rays are at their peak. You’ll stay much cooler during your workout if you either set your alarm a bit earlier or wait until after dinner to be active.
2. Drink before you’re thirsty.
Staying well-hydrated is the secret to avoiding dangerous heat-related conditions. Drink before you’re thirsty, because our thirst sensation generally doesn’t appear until we’re already a bit dehydrated which can be up to 30% dehydrated. Ideally you should drink a glass or two of water before you head out to exercise, drink more after every fifteen minutes or so of activity, and keep hydrating once you get home. Use an electrolyte replacement such as Endura http://www.endura.com.au/
3.Shield yourself from the sun.
Sunburn inhibits your body’s ability to cool itself. Lather up with SPF 30 sunscreen or higher thirty minutes before you plan to head outdoors. Wearing a hat and sunglasses will also protect you from the sun’s harmful rays.
4. Wear lightweight, light-coloured clothing.
Moisture-wicking workout gear will help you stay cool and dry, and lighter coloured clothes help reflect heat better than darker clothes.
5. Seek shade.
If you’re a road runner, the summer is a perfect time to try trail running. The shade from the trees will keep you cooler than the open, baking road.
6.Take plenty of breaks.
Rest early and often, and take breaks whenever you need them. In hot weather, it’s always better to err on the side of caution than to push yourself too far.
7. Gradually get used to the heat.
It typically takes 10 to 14 days for your body to get used to exercising in a new climate. Start by working out for short time, at a relatively low intensity. Hold off on doing long, hard workouts until you adjust to the hot weather.
8. Check the weather forecast. If it’s going to be a real scorcher, do not exercise outside. It’s not safe - or smart - to push yourself through an outdoor workout when a heat advisory is in place.
9. Know when to stop.
If you have muscle cramps, nausea, vomiting, weakness, headache, dizziness, and/or confusion stop your workout right away. These are signs of heat-related illnesses which can be life-threatening if not caught in time. 1
10. Have a Plan B.
If the heat is too much for you on certain days, stick with indoor workouts. Or, consider purchasing or renting a piece of fitness equipment so you can be active in the comfort of your own home.