Beat the Heat: Keeping Cool in Hot Weather
Whether you live in a place where you have to worry about the sun all year round,
or you just have a few killer months of summer to worry about, summer can be a truly
wretched time for trying to stay fit. While you can at least go outside without
needing to wear three layers, sweltering humidity can make you want to stay indoors
and as still as possible, so take a look at these steps for making sure you don't
waste the your days!
1. Drink water
The heat will pull the moisture out of your body because you will sweat to stay
cool. This means that during the summer, you are losing more water, so in consequence,
you have to replace it as quickly as you can. Drinks like Gatorade can help your
body absorb liquid and carbohydrates much more quickly, but even drinking plenty
of water can make a big difference to staying energetic.
2. Stay out of the midday sun
The sun shines its brightest and most harshly between 11 AM and 3PM, making this
a poor time for exercise. If you want to walk or run, take advantage of the early
morning or evening cool. You'll feel a great deal more energized at these times
anyway, and you'll avoid issues with overheating, sunstroke and sunburn.
3. Wear sunscreen.
Even if you are not headed to the beach, even twenty minutes of time in the sun
can result in burns and irritation. If your family has had problems with skin cancer,
a sunscreen with a high SPF rating is important. If necessary, look for the sunscreen
that is specially designed for infants, due to the fact that the protection will
likely be greater.
4. Dress for the weather
Avoid clothes that are dark in color and close-fitting. Clothes like this are designed
to hold in heat, and while that's great for other times of the year, you'll find
that it one way to get very uncomfortable, very quickly. Avoid polyester and other
man-made materials, and instead look for clothing that will allow you to breathe;
linen and cotton are both great things to wear and even when you are covered from
neck to ankles, you can stay cool.
5. Be aware of the signs of heat-related fatigue.
There are some signs that you need to get out of the sun at once. If you become
dizzy or nauseated, or you start seeing black spots in front of your eyes, get into
a dark, cool place immediately. The same goes if you feel your heartbeat speed up
or your muscles start cramping up. Long drinks of water might make you sick, so
drink slowly and carefully; you may also want to wet your skin and fan yourself
until the water evaporates, cooling your skin. If you don't feel substantially better
within half an hour, you should call a doctor.