Tennessee Mornings: Healthy Ways to Beat the Heat
It is barley June and the temperatures are already rising. It’s the summer the summer heat we all look forward to in January and February when we’re snowed in, but it’s also the summer heat that makes us grateful for Fall when our legs are sticking to the seats and we’re sweating just thinking about going outside. When you add the humidity it can be uncomfortable to spend long periods of time outdoors, which for many of us means a decrease in exercise and healthy physical activity.
Exercising, even playing outside in the heat can lead some of us to make poor choices in the name of staying cool. Before you reach for a sports drink or worse yet, a soda, here are a few tips to help you choose wisely and beat the heat.
Choose…
- To get up early and exercise outdoors before the sun gets too hot or wait until later in the day when the sun has set.
- A workout that creates a breeze like skating or bike riding.
- A healthy sunscreen to prevent sunburn, which can contribute to dehydration.
- To start your workout or outside playtime well hydrated.
- Cotton and other natural fabrics that breathe over spandex or tight fitting clothing.
- To forgo caffeine and sugar. Both can contribute to dehydration. Fruits (like watermelon) are naturally hydrating and make a refreshing post-workout snack.
- Water and coconut water over sports drinks. Avoid sports drinks unless you’re training hard for extended periods of time. Most of us don’t need all that’s in them especially the sugar, but we do need about 4 oz of fluids for every 20 minutes of outdoor exercise.
- To exercise indoors on the hottest and most humid days. Swimming is another good option.
- To be prepared. Throw a wet washcloth in the freezer before your workout and use it to cool down after.
- To relax with cool slices of cucumbers on your face post workout. Consider it a reward for taking care of yourself.
These tips are good for the whole family. Kids may not think of playtime as exercise, but running through the sprinkler, playing on the jungle gym at the park or riding bikes are all forms of physical exertion and exercise. It’s important to keep an eye on what our kids are eating, drinking and wearing on hot summer days.
