Well in Oklahoma we went from flooding and 70 degree weather to super humid and 90 degree weather in a matter of days! It’s hot out there people!!!! I have to be honest and say that the heat is one thing I really struggle with! I just can’t seem to find my breath when it’s super hot out. So unless I’m in a pool you won’t catch me exercising outside during the summer months. Thank goodness for indoor gyms. But what if being outside is your only option? Well that is alright! We just need to make sure we take some precautions with this crazy Oklahoma heat.
First off make sure you are drinking plenty of fluids, water, power aide zero etc. We tell everyone our goal is to get 96 ounces of water daily! If you work on in the heat set a timer on your phone to remember to drink some water! If you catch yourself becoming confused, dizzy, or all of a sudden having a headache it may be time to take a break and go get some water and sit in a cool place. Let someone know you feel this way so that they can monitor you.
If you are going to be outside, wear sunscreen!! Sun protection is super important! Did you know that, “one in five Americans will develop skin cancer over a course of a lifetime”!? According to Prevention Guidelines on https://www.skincancer.org/prevention/sun-protection/prevention-guidelines here are a few tips!
“Since its inception in 1979, The Skin Cancer Foundation has always recommended using a sunscreen with an SPF 15 or higher as one important part of a complete sun protection regimen. Sunscreen alone is not enough, however. Read our full list of skin cancer prevention tips.
- Seek the shade, especially between 10 AM and 4 PM.
- Do not burn.
- Avoid tanning and never use UV tanning beds.
- Cover up with clothing, including a broad-brimmed hat and UV-blocking sunglasses.
- Use a broad spectrum (UVA/UVB) sunscreen with an SPF of 15 or higher every day. For extended outdoor activity, use a water-resistant, broad spectrum (UVA/UVB) sunscreen with an SPF of 30 or higher.
- Apply 1 ounce (2 tablespoons) of sunscreen to your entire body 30 minutes before going outside.Reapply every two hours or immediately after swimming or excessive sweating.
- Keep newborns out of the sun. Sunscreens should be used on babies over the age of six months.
- Examine your skin head-to-toe every month.
- See your physician every year for a professional skin exam.”
Try changing the time you workout at. We would usually go walk Claire at 6:30 p.m. then come home and cook dinner but now the concrete is to hot for her paws. So last night we went walking around 845 and it was still SUPER humid but it was not as hot or sunny so it was much better for her and us! We may have to just start getting up in the morning to take her on a walk so that she doesn’t get to hot. She is a pampered indoor dog! 🙂
Some other things to watch out for would be Heat Exhaustion and Heat Stroke. Although they may sound alike they are both different. By simply following the rules of keeping hydrated as well as staying cool we can avoid some life threatening situations.
You can check out more from webmd by clicking the links here:
Clothing: I know I’ve mentioned this before in blogs but please try not to wear cotton while working out! Go get some dry fit or sweat wicking material to wear! You will not regret this! It breathes a lot easier and it keeps you cool! Cotton holds in moisture and you will feel so much hotter if you are wearing it while exercising.
Have a safe and fun summer!!!