Suan Gazerro Fitness Tips

Suggestions for Smart, Sensible Summer Workouts

By Susan Gazerro

Here we are again in the month of May, and your workouts will soon be done in the heat of summer. One of the most important things to remember is you have to stay hydrated. It’s also important to maintain electrolytes and your salt intake. I have always said that vinegar and salt are healers, and they are. When you sweat, your body loses not only water, but also electrolytes and salt. This delicate balance of water and electrolytes is crucial to keep your body functioning properly.

If you don’t drink enough water, you can get dehydrated and su er from light-headedness, nausea, and may even pass out. If not recognized, dehydration can even result in kidney failure, and in extreme cases, death. However, if you drink too much water without replenishing your electrolytes, you can experience hyponatremia. This can lead to confusion, nausea, muscle cramps, seizures, or even death in extreme cases. This is something most people are not aware of. We all know about being dehydrated, but few of us know about hyponatremia. To avoid this potential reaction, you need electrolytes and/or salt, not just water.

Here are some things to remember when you are exercising in the summer heat: The time of day is most important. Think about when it is coolest. In the morning and after the sunsets are best, especially if it’s going to be a super hot day. Unless you are training for an event that takes place in the daytime heat, try to avoid exercising from 10 a.m. to 3 p.m., which tend to be the hottest parts of the day.

Stay hydrated. Hydration is the key to avoiding heat stroke. Also, keep in mind that some medications may intensify the e ects of heatrelated illnesses. Another thing to keep in mind is consuming diuretics like ca eine and alcohol before exercising in the heat can accelerate the e ects of dehydration. Be sure to drink lots of water or any beverage that can keep you hydrated, without overloading on sugar.

Slow down. When exercising in heat and humidity, it’s important to take it easy. Give your body time to adjust to the warmer temperatures. Learn how your body responds to heat and humidity before trying out a new sport or exercise activity. If you feel tired or dehydrated, stop, seek shelter, and drink water. Don’t do what you would normally do in colder temperatures. Again, start slow and see how your body reacts to the heat. Build your workouts slowly.

Protect yourself. Find a sunscreen you like and apply it before you leave the house. Again, working out in the mornings is best because the sun is not as strong or at its peak. Apply as necessary. Wear a hat and/or sunglasses. Protect yourself.

Wear light, breathable clothing in light colors. This can be tricky, however, because a regular white t-shirt does not provide much protection. Cotton absorbs sweat. Try wearing lightweight, loose fitting materials. Don’t wear anything heavy or dark in color because they will absorb and trap the heat.

Make it a fun a air. Many outdoor activities can be fun for the whole family or with friends. Even solo exercise won’t feel like a chore if you make it fun!

Here are some suggestions for group activities:

play basketball or volleyball outside, go for a hike, throw a frisbee, or take a walk or run on the beach, bike to explore a new area of town, run or walk with a friend, take your pet on a stroll, etc. Make it a point to do something outdoors that requires moving your body. As the hot weather approaches, we are all thinking about summer and bathing suits. Remember, the most important thing is to be healthy. We are all made di erently. Be happy and confident in who you are. Be the best you can be. I’m not saying be happy if you are overweight. You need to be healthy. I’m saying be happy if you are at your healthy weight. Don’t strive to look like someone else or to be super skinny. Strive to be the healthiest you can be. What I’ve realized over the years is that confidence is beauty. Love who you are, but always strive to be the healthiest and best you can be.

Quotes:

“Beauty is when you can appreciate yourself. When you love yourself is when you are most beautiful.” “Confidence is beauty.”

People naturally love and respect those who love and respect themselves.

“Remember you’ve been criticizing yourself for years. It hasn’t worked. Try being approving of yourself and see what happens.”

I cannot express this enough. Confident people, not skinny people, attract people to them. People are drawn to those who are confident. Learn to accept and love who you are. That is the most comforting, healthy feeling and emotion anyone could ever achieve.