WARM WEATHER EXERCISE & STAYING HYDRATED Morning & evening are best for exercise Morning hours are more humid The evening hours are more dry
Wear breathable clothing Allows your body to sweat & cool Cotton & other materials may cause overheating *IMPORTANT THINGS TO REMEMBER: Your body needs time to adjust to the increase in temperature so take it slow
Try to slowly increase how much exercise you do in the heat Keep in mind you will get tired faster It is important to start out easy & increase at YOUR OWN PACE
**A rule of thumb when getting dressed for the weather: Temperature + 20 = Total body temp. **If you have a heart/lung condition, diabetes, or are obese you should not exercise outside if: Temperature + Humidity = 150+
If at any point while exercising you feel light headed, or shaky you should STOP immediately, sit down, and drink water!!
HYDRATION. *60% of body weight is water * 1pound of body weight is equal to 16-24 ounces of water (2-3 cups) *Drink at least 1 glass of water with every meal * 1 glass is about 8 ounces
*Daily Recommended Water Intake Guys: 125 ounces or 3.7 liters/day Dolls: 91 ounces or 2.7 liters/day **Be aware of these when exercising: - Temperature/Humidity - Elevation - Intensity of exercise - Water consumption during workout (IMPORTANT!!)
**There is no substitute for water!! - Juice/Soda -These beverages taste better than water because of the high sugar levels but they do not hydrate like water. - Alcohol - Does not hydrate & only helps the process of dehydration.
- Sport Drinks (Gatorade) -These are good for restoring electrolytes but only after a hard workout for 60minutes or more. DEHYDRATION. When your body is running low on water it makes you THIRSTY! (hmmmnot always)
Dehydration makes your heart rate up -> blood volume down -> blood thickens Exercising in when dehydrated is extremely difficult on your body and is not recommended!! The
best way to monitor your own hydration level is through urine color Hydrated: clear pale yellow Dehydrated: dark yellow/orange brown Dehydration is
a Process Once you reach a state of extreme dehydration your body will try to get you to stop physical activity with: Heat Cramps Severe muscle cramps due to lack of water
Heat Extreme thirst, dizziness, chills, fatigue, severe headaches, & weak pulse with pale appearance Heat Exhaustion
Stroke Pale appearance, hot to the touch, disoriented, high pulse, & high core body temperature (104F +) PREVENTIO N: Wear
appropriate clothing Drink water often Exercise at the right time of the day Work out at your own pace Take breaks when needed Stay in tune with your body & what it is trying to tell you when exercising in the heat
WARNING Always check with your physician first when starting to exercise!!
Heart or Lung Conditions Diabetes Weight Condition Medications Decongestants, Antihistamines, Antidepressants, Diuretics, Beta-Blockers, or any Pain-pills.... Now get to drinking some
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