Summer Fitness Tips: How to Beat the Heat

Dehydration is a huge issue during the exercise process. The human body uses sweat as a natural way to cool itself, which in turn depletes the muscles, organs, and other parts of the body’s water storage. It is recommended that you drink eight, eight ounce glasses of water per day (64 ounces). For those who are actively exercising or on the go the entire day, your body needs way more than that. Honestly, a person who exercises for an hour or more needs to be getting at least 90 ounces a day. Every body is different, so pay attention to your body and the color of your urine.

Exercising during the summer heat is a totally different ballgame. The summer heat adds another huge risk factor to the exercise process.  Obviously, the human body tends to overheat easier in hot weather, just like a car in the desert in the dead of summer.

Listen to your body when exercising in the heat. I recommend getting 90-120 ounces a day. You can drink too much water, so be careful and pay attention to your body.

Dehydration Symptoms:

  1. Heat cramps – Painful cramping in the larger muscle groups
  2. Heat exhaustion – Heavy sweating, headaches, lightheadedness, nausea
  3. Heat stroke – Elevated temperature, disruption of central nervous system, and absence of sweating

Dehydration Treatments:

  1. Heat cramps – Move the victim to a shaded area and loosen their clothing. Provide the victim with at least one quart of substance with electrolytes (sodium/potassium).
  2. Heat exhaustion – Move the victim to shade and loosen or remove clothing. Elevate legs, pour water on the victim (or apply cold wet towels). Provide them with at least one quart of substance with electrolytes (sodium/potassium), and seek medical attention.
  3. Heat Stroke – Call 911, and move the victim to a shaded area and remove clothing. Pour water or place cold wet towels on the victim and elevate legs.

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