Hurricanes, tornadoes, floods, and earthquakes get a lot of news coverage when they occur, but do you know what kills more people annually than all of those events combined?
Heat waves.
I know it seems like 2 weeks ago it was 20 degrees, but the heat is here and you need to be ready.
Some warning signs to look for are: weakness, dizziness, muscles cramps, nausea, rapid heartbeat, and vomiting. You are in danger of a heat stroke, heat exhaustion, or in my case you are probably doing public speaking.
If you feel yourself succumbing to the heat, immediately stop, get to a cool place, and drink some water.
Here are a few other tips for you to follow:
Get acclimated
The body can quickly become overwhelmed when you are not used to the heat and humidity. If you’re like many people, you go from an air conditioned house, to an air conditioned car, to an air conditioned job.
You can’t expect your body to handle the extreme demands of exercising in this mess around here right away. Getting fully acclimated to the heat can take 2-3 weeks, so be prepared to slow your pace.
Hydration
You need to drink fluids all day long this time of year, not just down a glass of water right before you head out. If you are exercising for more than an hour, it is a good idea to have a sports drink to replace electrolytes.
Nutrition
There is nothing like a nice bowl of steaming hot, oatmeal after a morning workout in 90 degree weather. Not too appetizing is it?
Anyone who exercises or works outdoors will tell you the heat has a negative effect on appetite. You will have to consciously monitor your eating habits to make sure you are getting enough fuel for your workouts.
This is a good time to increase your fruit and vegetable intake. Not only will it help you get more nutrients and vitamins, but will also help with hydration because of their water content.
Timing is everything
The best times to exercise during the hot months are before 7am or after 6pm. This doesn’t fit everyone’s schedule, but if you can avoid the hottest parts of the day you will be much better off.
Clothes
The best thing to wear is something light (in color and weight) and breathable. Or at the very least switch from jeans to jorts.
My son rode his bike yesterday and found out that helmets really keep that heat in. Whenever you take a break from biking, make sure to take your helmet off so your head can breath.
Wearing a hat and sunglasses is a good way to get extra protection and prevent those nasty, eye squinting headaches.
Sunscreen
It won’t improve your performance but it will help prevent growths on your body, which is nice. Also, sunburned skin can’t get rid of heat as efficiently and you can become overheated much easier.
For gingers only:
There is no such thing as a tan ginger, stop trying. All you will get is more freckles, a sunburn, and then skin cancer.
You've been warned