Exercise Safely During Summer
Posted by Rachel Baumgartel on Fit Fare
Two years ago, I participated in one of those charity walks that spans two days and 39 miles. While I only managed to finish the first 28 miles, I learned quite a bit about exercising in hot weather.
You see, we were experiencing record high temperatures for May and June while I trained for this special event. While I defer to the experts with some of the advice regarding summer exercise, I also want to offer some of my own practical advice - especially for those of us who have diabetes.
The Mayo Clinic suggests:
- Drinking plenty of fluids. It is easy to become dehydrated in hot weather and in addition to water, you may need to replenish electrolytes through sports drinks. A note of caution for those with diabetes - sports drinks are full of sugar. I find combining water with Electro-mix from Emergen-C especially helpful in replenishing electrolytes while keeping carbohydrate intake in check.
- Dress in light clothing. This allows for quick sweat evaporation and cooling. Clothes that feature wicking fibers also help with moving sweat away from the skin. There is even underwear available with wicking fiber!
- Avoid the sun. Concentrate on early morning and early evening exercise, if at all possible. These are obviously the cooler times of the day and it will reduce your exposure to ultraviolet rays. No matter when you choose to exercise outside, make sure to wear sunscreen to avoid uncomfortable sunburns. Not only can sunburns increase your chances of skin cancer, but they reduce the ability of the body to cool itself in the summer heat.
- Know the signs of heat-related illness, such as weakness, headache, dizziness, muscle cramps, nausea, vomiting, and rapid heartbeat. If symptoms last more than 30 minutes after completing exercise, seek medical attention.
