Heat Wave Smarts

It feels like Summer just shoehorned it's way into the city leaving Spring somewhere on I-95. This drastic shift in temperature is challenging for everyone and since most of us can't spend all summer submersed in a cool pool of water with rubber ducks, here are some tips for handling the heat.  

1. Be mindful of the clothes you wear. Loose clothing is your best bet. It allows air to circulate and keep you cool.  Light colors are a plus.
2. Spend some time outdoors. Getting acclimated to the heat requires you to spend some time in the heat. The benefit to getting out in the heat and managing the exposure now is that the rest of the summer will seem bearable by contrast.  This will typically be okay if you are a healthy individual under 55 years old and the temperature does not soar to 95 degrees F or higher.  Every individual is different.  If you are in doubt, seek the advice of your doctor. 
3. Do drink water and cool NON alcoholic beverages liberally.  Stay away from sweet drinks too unless you just worked out.
4. Wear a Heart Rate monitor when working out outdoors. If you can wear one, you can see how hard your heart and body is working. This tool can show you are working just as hard as last week even though you are moving at a slower pace.
5. Heart rate monitors allow you to... listen to your body!  But if you don't have a Polar Heart Rate monitor you can still pay attention to clues your body gives you.

Don't ignore symptoms of discomfort in the heat; your condition can worsen resulting in a medical emergency. Signs and symptoms include:

• Muscle cramps
  
• Nausea or vomiting
  
• Weakness
  
• Headache
  
• Dizziness
  
• Confusion
  

( Note: Some medications may actually behave differently due to sun exposure and/or dehydration.)

If any of these rear their ugly head....Stop exercising!  Drink up ( H2O) and find some shade under which to cool down.

6. Try to workout with others. It makes the workout more enjoyable and safer.

Stay healthy, my friends!  And feel free to share your ideas on how to workout outdoors!

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