Since this is the time of year where the weather is normally warm and humid, I thought I'd talk about some important safety tips to consider when working out outdoors. It's one thing if the temperature is high, but if it's also high in humidity, that's a whole new ball game. If your not prepared, that could mean a decrease in performance and more importantly, pose a very dangerous health risk. Here are some key tips that will help you perform your workout at a high level while being safe:
- Drink PLENTY of fluids, particularly water!!! Not only during your workout but at least an hour before your workout and hours after your workout. Drink an extra 24 oz before your workout, 6oz every 15 minutes during, and 24 oz after workout. If your exercising at a high intensity for longer than an hour, drink some fluid with electrolytes and carbs, such as Gatorade.
- Try to wear bright or white clothing. Wearing dark clothes will absorb sunlight and make you hotter. White is the best color to wear because it reflects the most sunlight. DO NOT wear cotton clothes!!! Keep the clothes thin with a "dry fit" type of fabric. It will wick away the moisture, when you sweat, and keep you cool. Wearing a cap also helps too, but not absolutely necessary.
- Use sunblock too. It is summer and you do not have to be at the beach to get a sunburn. All it takes is 15 to 20 minutes outside, before you get burned.
- If your into endurance sports (running, triathlon, cycling, etc) and you're participating in an event or have a long training day, have a bowl of soup the night before. You may think "huh? Soup in the summer?" It may not make sense, but soup has the extra sodium needed to prevent possible cramps. When you get a cramp in a race, or training regimen, water is not the main reason. It's the salt that when deficient, will cause cramps. If you're not into soup, add a little salt to your dinner that night.
- Do not perform on an empty stomach. Even though you should never exercise on an empty stomach, it's more important when the weather is hot. The body requires more energy in hotter temperatures. If you eat about 150 calories of high carbohydrates, low fat, and minimal protein (ex: cereal, energy bar) about an hour before workout, that should be perfect.
These safety tips will help you go through your workout in the outdoor, and not affect your health. If you have questions, you can email me at shadi@getfitwithshadi.com or you can find me on facebook by going to my website www.getfitwithshadi.com and click on the facebook icon. Stay hydrated and GET FIT!!
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