So rumor has it, there’s a pretty darn crazy heat wave gripping many parts of the U.S.
Not that I’d know from experience, cause it’s not even breaking 70 here. Seriously. A guy actually added up the minutes over 80 degrees we’ve had this year, and it’s 78 minutes. Yes folks, Seattle has had 78 minutes of summer this year. Lame.
However, I do understand that the heat some of you all are experiencing is stifling and just too much. And I want you to be safe and take care of yourselves.
So today I’m going to talk to you about hydration and exercising in the heat. We all know its incredibly important to stay hydrated under normal circumstances. But when the mercury rises, it’s absolutely imperative.
There are several things to take into consideration while exercising in the heat:
Fluids
How much water do you need?
Adults need 17 to 20 ounces of fluid before beginning activity, as well as an additional 7 to 10 ounces every 10 to 20 minutes during activity. You also need to consume 24 ounces of fluid within the first two hours after outdoor activity.
Water is considered the best hydration fluid unless you’re exercising in excess of 60 minutes – after that, a sports drink, like Gatorade or Nuun, is considered beneficial.
Acclimation
Your body will gradually acclimate to changes in temperature – it generally takes about 10-14 days of heat exposure combined with exercise. Once your body has adjusted, you will sweat sooner, produce more sweat, and lose fewer electrolytes in your sweat.
Intensity
When its hot, lower your intensity. Also, if it’s just too hot? Don’t work out. If it is over 90 degrees Fahrenheit and the relative humidity is above 60 percent, take some time off. Better safe than sorry.
Gear
Never wear clothing that is impermeable to water because it will impair the evaporation of sweat. Wear light colored and loose fitting clothing.
Know the Signs of Dehydration
- If you are thirsty, you’re already dehydrated.
- Dry lips and tongue.
- Headache.
- Weakness, dizziness, or extreme fatigue.
- Concentrated urine that appears darker than normal.
- Nausea.
- Muscle cramps.
Dehydration is NOT fun.
Let’s not go there, okay? Drink your water and take it easy in the heat!
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