Friday, August 30, 2013

Bringing the heat...

This weekends temps are going to be well into the 90's in Sparta Mayo Clinic about physical activity in the heat:
Kozy staying hydrated!
and in order to keep folks moving along, Kozy presents to you information from the

How to avoid heat-related illnesses

When you exercise in hot weather, keep these precautions in mind:

Watch the temperature.
Pay attention to weather forecasts and heat alerts. Know what the temperature is expected to be for the duration of your planned outdoor activity.

Get acclimated.
If you're used to exercising indoors or in cooler weather, take it easy at first when you exercise in the heat. As your body adapts to the heat over the course of one to two weeks, gradually increase the length and intensity of your workouts.

Know your fitness level.
If you're unfit or new to exercise, be extra cautious when working out in the heat. Your body may have a lower tolerance to the heat. Reduce your exercise intensity and take frequent breaks.

Drink plenty of fluids.
Dehydration is a key factor in heat illness. Help your body sweat and cool down by staying well hydrated with water. Don't wait until you're thirsty to drink. If you plan to exercise intensely or for longer than one hour, consider a sports drink instead of water. Sports drinks can replace the sodium, chloride and potassium you lose through sweating. Avoid  alcoholic drinks because they can actually promote fluid loss.

Dress appropriately.
Lightweight, loosefitting clothing helps sweat evaporate and keeps you cooler. Avoid dark colors, which can absorb heat. If possible, wear a light-colored, wide-brimmed hat.

Avoid midday sun.
Exercise in the morning or evening, when it's likely to be cooler outdoors. If possible, exercise in shady areas — or do a water workout in a pool.

Wear sunscreen.
A sunburn decreases your body's ability to cool itself.

Understand your medical risks.
Certain medical conditions or medications can increase your risk of a heat-related illness. If you plan to exercise in the heat, talk to your doctor about precautions.

Heat-related illnesses are largely preventable. By taking some basic precautions, your exercise routine doesn't have to be sidelined when the heat is on.