Do’s and don’ts of exercising in summer heat

NASHVILLE, Tenn. (WTVF) — Tennessee is within the midst of an especially scorching summer season. With report excessive temperatures and rising vitality calls for, many are having to pay particular consideration to methods to remain wholesome, given the local weather.

These serious about train have a further degree of problem to face on this scorching and humid climate.

Health professionals are recommending the next steps to remain wholesome:

• Drink water earlier than, throughout and after your work-outs.
  • Two cups (or 16 ounces) of water earlier than a exercise
  • One cup of water each 20 minutes throughout a exercise
  • Weigh your self earlier than and after a exercise. For every pound of water weight you misplaced, drink 20 ounces of water.

• In case you’re not consuming water, do not select carbonated drinks or espresso as an alternative. These are drinks that may result in upset stomachs and dehydration.

• Keep away from out of doors train in the course of the hottest hours of the day — typically between 10 a.m. and 5 p.m.

• Protein powder elevates physique temperature. Reserve it for after-workout meals; do not have it earlier than.

• Put on mild and breathable materials and keep away from supplies like cotton that take up moisture and really feel heavy whenever you sweat.
  • Polyester and nylon are beneficial materials.
  • Put on brighter colours to mirror the solar. Darker colours will take up the solar and make you are feeling hotter.

• Count on efficiency to drop when temperatures first rise — particularly in high-intensity cardio exercises. Do not count on to beat private bests when the climate could have you at your weakest.