Tuesday fitness fun fact

Exercise during the warmer months does require some special consideration. The human body takes between 10 and 14 days to adapt to warmer, more humid temperatures. Follow these tips for safe summertime exercise:

RE-HYDRATE. Your body can easily lose up to a quart of water an hour while exercising in hot weather. Drink water before, during and after exercising. Since your body can only absorb 8 ounces of cold water every 20 minutes, continue to drink fluids even after you no longer feel thirsty. Some sports drinks contain a lot of sugar- pick out one which delivers a good amount of electrolytes but is low in sugar. While popular among intense exercisers - sports drinks are often not necessary unless you find yourself sweating profusely.  .

WEAR LOOSE FITTING CLOTHING to allow circulation of air between your skin and the environment. Light colored clothing will reflect sunlight - darker clothing will absorb the heat. While cotton and linen are natural fabrics, they will absorb moisture (sweat) - synthetic fabrics that have a meshlike weave will allow moisture to be whisked away from your skin.

AVOID THE “PEAK” HOURS. Exercise in the morning or evening to avoid the most intense heat as well as when smoggy, ozone levels are highest. Very humid weather hampers perspiration’s ability to cool your body: consider exercising indoors at the local YMCA, health club or shopping mall.

WALK! Invest in a good pair of walking shoes with flexible soles, and good heel and arch support ... it’s the only “equipment” you will need. Gently stretch for 5 minutes before starting your walk. When fitness walking, reduce your pace for the last 5 minutes and gently stretch for another 5 minutes to prevent soreness.

BREAK OUT OF YOUR USUAL EXERCISE ROUTINE. Try a new exercise or activity every two weeks: hike, canoe, rollerblade or bike.

COOL OFF IN THE WATER. Swimming is an excellent way to exercise when the weather gets hot. While the buoyancy of the water helps support your body weight (making it easier on your joints), it also adds natural resistance that helps tone and strengthen your muscles. You don’t need to be a swimmer to benefit from water exercise: doing a “doggie paddle” at the shallow end of the pool still counts!

WATCH OUT FOR HEAT STROKE when the body can't rid itself of excess heat. Symptoms appear rapidly: look for very hot and dry skin (no sweat), dizziness, nausea, confusion and unconsciousness. Move the person to a cool area, or immerse in/pour cool water over the person to lower body temperature as quickly as possible. Seek medical attention immediately: heat stroke can be fatal.