Things are Heating Up! Exercise Safely this Summer

Summer is upon us, and many people flock outside in warm weather to jog, play basketball, or do yard work. Unfortunately when the temperature rises, easy exercise becomes a huge physical undertaking, and intense exercise can even be deadly.

Here are some important tips to protect yourself in extreme summer heat:

  • Drink up.
    • Don’t wait until you’re thirsty to drink.
    • Drink early and at regular intervals.
    • A good way to know that you’re hydrating properly is by checking the color of your urine. If it’s pale yellow (think lemonade), you’re well hydrated. If it’s darker (heading toward the color of apple juice), drink more.
  • Avoid the hottest part of the day.
    • Rise early to catch the cool of the morning, or go out at sunset or later.
    • In the heat of midday, take cover under shade or jump in a pool.
  • Ease up.
    • If you’re used to working out in cooler climates, take it easy at first.
    • accept the fact that you can’t do what you normally do.
  • Wear light-colored, lightweight clothing.
    • Dark colors absorb the heat, which can make you feel as if you’re wrapped in a warm blanket.
    • Heavyweight, tight-fitting clothing will also heat you up. Keep it loose. Keep it light. More air will be able to circulate over your skin, keeping you cool.
  • Know when to say, “I’m going inside.”
    • Pay heed to the heat.
    • Listen to your body.
    • If you’re feeling any of the following, find air-conditioned comfort fast.
      • Weakness
      • Light-headedness
      • Dizziness
      • Paling of the skin
      • Headache
      • Muscle cramps
      • Nausea or vomiting
      • Rapid heartbeat
  • Finally, if it’s just too hot, stay indoors in the air conditioning and exercise!

If you live in the Las Vegas area and are suffering from health problems due to obesity, schedule an appointment with Dr. Shawn Tsuda. He and his team of experts can help you find the right treatment for you.

man throwing water over his head for cooling under heat and summer sky

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