The August Texas Heat is ON and most days we are under a heat advisory which means you need to take special measures to ensure you do not put your health at risk for heat stroke and other related illness from extreme heat.
It is important to remember the potential dangers that come with exercising in hot conditions.
What you should do:
Drink plenty of water. It’s extremely important to stay hydrated. If you’re thirsty then you are already dehydrated; drink before you feel a need to. Be sure to drink throughout the day. Don’t substitute anything for water such as flavored water (especially if it is sweetened with artificial sugar). Coconut water is a much better substitute for sports drinks because it contains more potassium and electrolytes than sports drinks, but doesn’t contain the corn syrup and food dyes. Also, drink 15-20 minutes before beginning your workout and every 15 minutes throughout the exercise.
Eat regularly. The heat can decrease your appetite, but it’s important to eat normally. Try to eat small meals 5-6 times per day. Include lots of fruits and vegetables. Aside from being nutritious, fruits also tend to help with hydration.
Wear light, loose fitting clothes that can breathe. Cotton is always a good choice. If your outdoor activity produces a lot of perspiration, consider clothing that is designed to wick the sweat away.
Wear sunscreen as needed and consider wearing a visor or cap to protect your face. Not only is a sunburn bad on the skin and potentially dangerous but it also hinders your body’s ability to stay cool.
Use common sense and don’t attempt strenuous activities that your body is not accustom to outside in the heat. Consider doing those either very early in the morning before the sun rises or inside your home or gym.
Check the weather forecast. It’s best not to participate in intense outdoor exercise sessions when the heat index registers in the dangerous zone.
What you should not do:
Don’t try to diet by sweating. Excessive perspiration is not the key to permanent weight loss. Any decrease in the scale would simply be a result of water loss, not fat reduction.
Heat-related illnesses come with warning signs such as:
- Fatigue
- Nausea
- Headaches
- Excessive Thirst
- Muscle Aches and Cramps
- Weakness
- Confusion or Anxiety
- Drenching Sweats (often accompanied by cold, clammy skin)
- Slowed or Weakened Heartbeat
- Dizziness
- Fainting
Be sure to learn how to recognize them and what actions to take.
Don’t forget to drink plenty of water when swimming. Just because your body is surrounded by water does not mean that you are well-hydrated. As with any land exercises, you need to regularly replenish lost fluids when in the pool.
Avoid physical activity during the hottest part of the day, which usually is between 10 a.m. and 3 p.m.
If you want (or need) to be working in very hot temperatures, don’t do it until you become acclimated. Try to spend only a few minutes per day in the hot conditions for the first couple of weeks and then add time gradually each day.
Avoid extreme changes in temperature. Don’t hop from being extremely hot and sweating excessively right into an ice cold, air-conditioned environment. Try to cool your body down slightly before exposing it to the extreme temperature variation. Whether you have to work outside or do it for enjoyment, following the above tips will help you stay cool and safe during the dog days of summer.
Krista Johnson is the owner of Fit By Faith Fitness Center which was established in October of 2006. She is the mother of 4 children ages 18, 13, 10 and 6 and has a passion for helping others get in shape from the inside out. Krista is a walking testimony having lost over 100lbs and has successfully kept it off . During her weight loss, she had a vision of creating Fit By Faith. She believed she was to change the atmosphere of the gym and create a different environment for people to work out in. Krista is a former High School Theater Arts teacher and is currently attending college to obtain her B.A in Sports Medicine. She holds certifications as Personal Trainer with the International Sports Science Association Tae Bo® fitness instructor (Certified by the creator Billy Blanks) Group Fitness Instructor for Adults, Children and Seniors SilverSneakers® Muscle Strength & Range of Motion for Seniors Black Belt 1st Dan in the art of Tae Bo Kwon. She maintains her certifications annually through continuing education classes and training camps and requires all her instructors at Fit By Faith to do the same. She also competes in races and other competitions regularly. Krista has appeared in 3 Tae Bo® infomercials on national TV Shape, Collage Video, Looking Good Now and Christian Living Magazines Several times in the Brownwood Bulletin Newspaper. She has also been featured on several websites such as The Fitness Zone, The Biggest Loser, ivillage as well as the Billy Blanks Website. Krista has been a motivational speaker at many churches and radio stations. Krista and her husband John, who is co-owner of Fit By Faith, both have hearts to help others to feel good, to be healthy and strive everyday to serve more people in this manner.
