Beat the Heat Workout Ideas

In the summer, the combination of high heat, high humidity, and smog can be very bad for your health. Heat exhaustion is caused by dehydration. The symptoms include chills, light–headedness, dizziness, headache, sweating, and nausea. Heat stroke is caused by a failure of the body to keep itself cool. While its symptoms are similar to heat exhaustion, they may lead to more serious neurological symptoms such as disorientation, loss of consciousness, and even death.

If you feel any of the above symptoms, discontinue activity immediately. Get out of the heat to a cool, shaded area. Drink tepid, not cold, fluids. If symptoms persist, call your doctor or get to an emergency room

Fortunately, one of the best ways to avoid heat- related illnesses is to stay fit. The following steps and adjustments can help you work out in scorching summer weather while staying healthy.

1. Stay Hydrated - Sweating is a good thing when in heat, because sweating cools you off. To sweat, you must stay hydrated. If you wait until you’re thirsty to drink you may already be dehydrated. Drink two eight ounce glasses of water two hours before you exercise and five to 12 ounces of water every 15 to 20 minutes during your workout. Make a point of replacing the fluid lost during exercise, and avoid dehydrating fluids such as coffee and caffeinated pop or alcohol. In total, you should drink a minimum daily total of 8-to- 10 eight ounce glasses of water.
2. Location, Location, Location - Try to stay inside during the hottest hours of the day. By switching to an indoor workout, you can exercise when the time is good for you. Take advantage of weight, cycling and rowing machines and treadmills that can be customized to give you a varied, all over workout –– something you might be missing if you’re devoting your fitness time to one activity.
3. Slow Down. In hot weather, blood travels to your skin to diffuse body heat. As a result, less blood is available to your muscles. Your heart rate during sports and any other activity is going to be higher. If you plan to exercise outside, plan shorter workouts performed at a lower intensity. You can gradually (over 10 to 14 sessions) increase the time and intensity of your routine until you are comfortable exercising in the heat. If you are a jogger, limit your runs when the temperature reaches 27ºC or when humidity or smog alerts are high.
4. Change Is Good If exercising in the beauty of nature inspires you, move your workouts to the early morning or late afternoon when it is cooler outside.
5. In the Swim Swimming is the perfect hot weather workout as it is low-impact and it helps tone and condition the whole body. The cool water helps, too. Distance or lap swimming is a great way to get fit. Between laps, alternate between front, back, breast and butterfly strokes. If you’re feeling rusty, many pools offer stroke correction classes. In the meantime, use a flutter board and practice your kick or a floater placed between your knees to work on your arms. If laps aren’t your thing, visit your local pool or gym for aqua fitness classes – they are like underwater aerobics and provide an alternative to sweltering summertime step classes.
   If you are planning on swimming outdoors, again, opt to do your laps in the early morning or late afternoon. And never swim alone.
6. Cycle Sense While biking in hot weather, keep a water bottle handy so you can keep hydrated and squirt yourself with water to cool off your head. Keeping a cool head can help prevent you from becoming overheated and suffering from heat stroke.
   While you should always wear a helmet, look for one with a visor to keep your eyes shaded. Wraparound sunglasses are also crucial. Just remember to take both helmet and glasses off at rest stops to let the heat trapped underneath escape.
   Ride west in the mornings and east at sunset to avoid riding into bright sunlight – you’ll feel cooler if the sun is off your face.
7. Warm Up You still need to ease into your workout - or warm up, even if it's hot. Give your body 5-10 minutes to adjust to working out, and for your brain to mentally prepare.
8. Take Care If you feel dizzy, overheated or cold, get out of the sun immediately and drink plenty of fluids. Dehydration is the leading cause of cramps, especially in your legs. It can also increase your blood pressure and heart rate.
   Also, if you decide to exercise outdoors near wooded areas or still water, make sure you protect yourself against mosquitos and other pesty insects. Use an insect repellant that contains DEET to shield yourself against West Nile virus, and other health hazards contracted through insect bites.
9. Lighten Up Dress for the weather –- wear lightweight clothing that is light colored with a fabric that whisks moisture away from the body.
10. Cool Shades To protect yourself from UV rays, wear sunscreen, sunglasses and a light colored hat with a wide brim.