May 2012
In my last blog, I passed along hints for exercising in the heat and humidity. Here are two more tips. This is not medical advice and you should discuss physical activity with your primary care provider before starting an exercise routine, especially during the summer months.
Hydration is key. Your body’s wonderful cooling mechanism requires water to work. If you are not well hydrated, you cannot sweat and therefore are unable to cool the body. Drink a sufficient amount of water prior to your run- that amount you can tolerate. Even if you are out a short period of time exercising, extreme heat and humidity require you carry hydration. This was my downfall early on. I’ve never liked to carry anything when I run but I came to realize carrying hydration with me was the only way I would be able to tolerate running in the summer. I bought a carrier that is like a belt that goes around my waist and has a pocket to carry a cell phone (another must if you are exercising in extreme weather so you can call for help if you need it) and holders for two 10-ounce plastic bottles. I fill the bottles with 1/3 coconut water and 2/3 water. Coconut water is a great electrolyte replacement that doesn’t have the sugar of some sports drinks. Be sure to read the label as some brands do have added sugars. Water is the best fluid replacement there is so you don’t have to add anything to your water unless you are exercising for a prolonged period of time or if it is exceptionally hot. There are many options for fluid replacement with electrolytes. Just be sure to read the label so you know what you are getting.
Protect your eyes from the sun by wearing sunglasses. Just like your skin, your eyes can be damaged from the sun and its glare. Wear glasses that block both UVA and UVB rays and make sure they are secure enough on your face that they will stay put when you run. Some people like wearing a ball cap when they run to keep the sun off the face and out of the eyes. A cap is a great idea but you will still need to wear sunscreen and likely sunglasses to keep the sun’s glare off the face and neck.
Bottom line, enjoy your time exercising outside but be safe about it. I learned what worked for me after doing some reading and talking with my fitness trainer and others who live in the area and exercise outdoors. It has been great to be able to enjoy being outside year round and taking care of myself in the process. Remember to make those good choices no matter what you are doing.