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 & coolCotton & 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 fasterIt 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 IntakeGuys: 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!(hmmm……not 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 colorHydrated: clear – pale yellowDehydrated: 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 CrampsSevere muscle cramps due to lack of water

Heat ExhaustionExtreme thirst, dizziness, chills, fatigue, severe

headaches, & weak pulse with pale appearance Heat Stroke

Pale appearance, hot to the touch, disoriented, high pulse, & high core body temperature (104°F +)

PREVENTION:

Wear appropriate clothingDrink water oftenExercise at the right time of the dayWork out at your own paceTake breaks when neededStay in tune with your body & what it is

trying to tell you when exercising in the heat

WARNINGAlways check with your physician first

when starting to exercise!!

Heart or Lung ConditionsDiabetesWeight ConditionMedications

Decongestants, Antihistamines, Antidepressants, Diuretics, Beta-Blockers, or any Pain-pills....

Now get to drinking some

HIGH-QUALITYH2O

& GET MOVING

!!!!