silhouette of lady running with hot sun in the background

 

 

 

 

 

 

 

 

 

 

 

 

The warm weather tends to entice us all outdoors more often, but when the temperature gauge hits the 30’s and 40’s it’s easy to make excuses to stay inside and avoid your daily workout.  Things can go downhill really quickly when we exercise in extreme heat, so here are our hot tips to help keep you moving safely on those sweltering summer days.

Stay hydrated

Did you know that by the time you feel thirsty your body is already dehydrated?  It’s really important to ensure your body is adequately hydrated before, during, and after you work out.  Mild dehydration can induce fatigue, headaches, or dizziness and can quickly spiral towards more serious symptoms.  Taking a drink every 15 minutes during exercise even if you don’t feel thirsty can help keep dehydration at bay.  Be sure to continue drinking plenty throughout the remainder of the day and consider replenishing lost electrolytes with a product such as Metagenics Endura if you are exercising for long or intense periods.

Eat well

Nobody enjoys hot, hearty meals in the middle of summer, but that’s no reason to skip a meal or eat poorly.  Get creative in the kitchen and fuel your body right in the lead up to any exercise regime.  Summer fruits and vegetables such as strawberries and cucumbers have a high water content so not only are they delicious and good for you, but they contribute towards your overall fluid intake for the day too!

Dress cool

Summer is not the time to adhere to the ‘Melbourne uniform’ of black, grey or navy – lighter colours help reflect the heat and are a more comfortable option if you’re training outside.  Choosing lightweight clothing made from breathable materials will keep you cooler when you’re working up a sweat.  You’ll find sportswear that is specially designed to help keep you cool and dry in most sports stores.  Oh, and don’t forget to wear a hat to protect your head and face from those harsh rays!

Avoid the hottest part of the day

Remember the old saying ‘between 11 and 3, slip under a tree’?  It’s generally the hottest time of the day so try to avoid scheduling your exercise during this time.  Exercising during the hottest part of the day increases your risk of developing a heat related condition, so get your workout out of the way in the morning if you can, or late in the afternoon as the sun heads west.

Listen to your body

Your body is a really good communicator; you just need to be listening!  If you begin feeling faint, experience nausea or dizziness, or otherwise feel unwell – stop immediately.

Go for a swim

Swimming is a wonderful whole body exercise that is not only kind on your joints, but also a fun way to keep cool on a scorching summer’s day!

Looking for more health advice?

Check out our other blog posts here.  Or to book an appointment, give our clinic a call on 03 5977 7488.  Our friendly reception staff will help direct you to the most appropriate practitioner for your specific needs.

Category: General Health