This high heat isn’t going away anytime soon, but remaining healthy and in-shape is extremely important for your health. Just because it’s hot outside, it doesn’t mean you should stop working out! Don’t lose the progress you’ve made over these last few months of working out just because you reached bikini season.
Staying in shape isn’t just to look good, but it is also to feel good. Working out can boost happiness levels, reduces the risk of heart disease, increases strength and flexibility, and it gives an extra boost of energy.
No matter the season, it’s always difficult to motivate yourself to exercise. To some of us, it seems like a chore that can be pushed off day after day and this time of year, the weather does not help. A major problem with exercising in the summer months is the risk of overheating.
The warm-weather definitely puts you at a higher risk for heat related emergencies such as muscle cramps in the legs or stomach. It is typically one of the first symptoms that you are overheating. You could also face heat exhaustion, which usually involves heavy sweating, nausea, vomiting, and clammy skin. If you ignore the warning signs of dehydration and heat exhaustion, you could also put yourself in danger from suffering a life-threatening condition known as heatstroke. This is when your body temperature rises above 104 degrees Fahrenheit. This is one of the most serious forms of heat related injuries and involves hospital time with a complete recover of about two months to a year.
So what are the warning signs? Individuals suffering from heat exhaustion will have muscle cramps, they will feel weak or tired, dizzy, their pulse will be fast, and they will have nausea or vomiting. There are important steps you can take to make sure you are not the next victim of a heat related illness.
Wear Clothing that Breathes: Try to wear light colored clothing and wear breathable cotton and thin fabrics.
Stay Hydrated: Staying hydrated is one of the most important steps you can take to avoid heat exhaustion. Drink plenty of water and sports drinks before, during and after your workouts. Even if you don’t feel thirsty, keep drinking. Try to avoid caffeinated drinks and alcohol, these can lead to dehydration.
Use Ice: It might sound odd, but ice your legs before your workout. A 2015 study revealed that icing your legs before a workout can help increase your performance during sports.
Workout Indoors: Exercising in hot weather can put unwanted and unneeded stress on your body. Instead of exercising outdoors, utilize that gym membership and air conditioning. If you don’t have a gym membership, there are tons of exercises you can do that don’t require equipment. Try a new workout routine for those summer months and stay safe.
No matter what activity you are doing whether you are taking a walk, a run, or even a swim in the pool. Know the warning signs of heat exhaustion and stay hydrated.