http://www.GutCheckCert.com Exercising in the Heat

Sep 23
21:17

2009

Jake Shannon

Jake Shannon

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Summer is here and it’s the perfect time to get outside and have fun.

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It’s one of my favorite times of year because there are so many outdoor activities to choose from. Swimming,http://www.GutCheckCert.com Exercising in the Heat Articles running, bicycling, it’s all more fun outside.


That said, the summer heat can really be a problem if you don’t pay attention, especially if you’re in an area that gets haze, heat and humidity. After my races through the desert (Badwater – 135 miles through Death Valley and the Marathon des Sables – 152 miles through the Sahara Desert) I did learn a few things about exercising in the heat.


For me, the biggest problems were staying properly hydrated and making sure I got enough electrolytes and salt. When you sweat a lot, your body not only loses water but those precious electrolytes and salt too. You need this delicate balance of water and electrolytes to keep your body functioning properly.


If you don’t drink enough water you can get dehydrated. This can lead to light-headedness and nausea and if not recognized even kidney failure and in extreme cases possibly death. On the other hand, if you drink too much water and do not replenish your electrolytes, especially sodium, you can experience hyponatremia. This can start out as confusion, nausea, or muscle cramps and could even lead to seizures or in extreme cases result in death.


You may not be racing in the desert, but there are some things you should and shouldn’t do when it comes to exercising in the heat.


Here are some of my tips:
•    The time of day is important. Unless you are training for an event that takes place in the heat of the day, avoid 10a.m. to 3p.m. -- that’s the hottest part of day. Generally the early morning is the best time to do your workout if it’s going to be scorcher that day.


•    Wear loose clothing that is light colored. The light color will help reflect heat and a cotton material will help evaporation of sweat. You may also want to try a specially designed “hi-tech” running shirt and shorts. This material is made to keep you cool.


•    Sunscreen is a must. I use SPF 45 just to be safe and protect my skin. Believe me, even on cloudy days you can get burned and suffer sun damage to your skin.


•    Stay hydrated. Before you go out, drink a glass or two of water. Carry a bottle of water or even large Camelback with you and take a drink every 15 minutes, even when you’re not thirsty. When you’re done with your workout, have a few more glasses of water.


•    Replenish your electrolyte and salt intake while exercising. I like to use SUCCEED capsules which are a nothing more than sodium and electrolytes to help keep my systems in check.


•    If you can, choose shaded trails or pathways that keep you out of the sun.


•    Check the weather forecast before you start your workout. If there’s a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors. These pollutants can damage your lungs.


•    Most importantly, listen to your body. Stop immediately if you’re feeling dizzy, faint or nauseous.


If you’re looking for some specially designed clothing for working out in the sun, check out Sun Precautions: www.sunprecautions.com




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