It is finally summertime! You are looking out of the window from your office and can hardly wait to get outside for your workout after work or on your lunch break. Unfortunately, summer comes along with hot and humid conditions that can have a terrible effect on your body if you have not properly hydrated.
It is important to consider the effects that the sun and warmer temperatures can have on your body and your performance, and to be sure to get appropriate hydration. The heat index chart, which shows where the combination of heat and humidity becomes dangerous, is a great resource in determining whether it is a good idea to go outside to exercise.
Here are five helpful tips to keep you hydrated and healthy as you exercise outdoors this summer.
- Avoid exercising outdoors during the hottest hours of the day (generally between 10 a.m. and 5 p.m.). This will make for a more comfortable training session and decrease your likelihood of becoming dehydrated.
- Carry water with you during your workout. Not only should you drink water in the few hours leading up to your workout, but you need to be drinking water during the workout as well. It is recommended to drink a cup of fluid every 15 minutes during your exercise session.
- Replace the fluid that you have lost. A good rule of thumb is to drink two cups of fluid for every pound that you lost due to water loss during the activity. If you have weight-loss goals, don’t be fooled into thinking that the weight you lost during the workout is a good thing. It is just water weight.
- Recognize if you are dehydrated. There are many symptoms that determine if you are becoming dehydrated, including feeling thirsty, tired, or dizzy; having a headache; and having dark-colored urine, to name a few. If you start to experience these side effects, you must rehydrate yourself before the situation becomes a medical emergency. Do not try to continue exercise if you feel you are becoming dehydrated!
- Be aware of hyponatremia! This occurs when you are consuming more fluid than you need during an activity, resulting in a low level of sodium in the bloodstream. Consuming a sports beverage rather than water during endurance activities can be beneficial to you if you experience this.
If you are looking for a half or full marathon training program for this fall, consider joining the NIFS Fall Marathon Training Program. It is geared toward preparing individuals to complete in the Monumental Marathon on November 3, 2018 in Indianapolis.
This blog was written by Stephanie Kaiser, Health Fitness Specialist. To find out more about the NIFS bloggers click here.