Exercising in hot weather? Drink up!
It seemed like it would never come, but May is here, and with that - warm weather. A long summer lies ahead, and for those of you who stay active outdoors, water should always be close at hand. Or in your hand. Whatever works. Did you know that onc
Posted in Canada
It seemed like it would never come, but May is here, and with that - warm weather. A long summer lies ahead, and for those of you who stay active outdoors, water should always be close at hand. Or in your hand. Whatever works.
Did you know that once you're thirsty while exercising, you're already 3 percent dehydrated? According to this article in Good Housekeeping, in order to keep ahead of that thirst, you should drink two to three cups of water a few hours before you exercise, and one cup every 20 to 30 minutes while exercising.
One thing that gets people in trouble, says Men's Health, is that thirst is usually not the first sign of dehydration. Instead, it's fatigue. So by the time we're thirsty, it's definitely too late. "Thirst lags behind dehydration, so up to a point, we tend to forgo drinking when we need it most," the article says. It continues:
There are other symptoms to beware of: fatigue, headache, muscle aches and cramps, anxiety, nausea, diarrhea, lack of concentration, tunnel vision and more. Any combination of these means it's time to slow down and start drinking. The consequences of not doing so can be dire.
Dehydration can be and is very serious, but with the proper precautions, you can safely continue to enjoy your exercise outdoors as the weather warms up. So what can you do?
For starters, carry water with you, if you're out for a walk or run. Even if you're out playing a game of softball or throwing around a frisbee - have a cooler or water bottle readily available. And like both Good Housekeeping and Men's Health recommend - keep ahead of your thirst.
Here's what else Good Housekeeping recommends:
Eat often.If you're going to work out, snack throughout the day on lettuce, carrots, grapefruit, and apples - all great hot-weather picks because they're naturally filled with water.
Avoid high-heat hours. Hit the streets before 10 a.m. and after 3 p.m.
Slather on sunscreen every two hours. SPF 30 or higher is recommended. Burns aren't just bad for your complexion; they also raise your body temperature.