6 Tips for Keeping Your Cool This Summer

It is hot outside! The temperature is definitely on the rise, so to keep the heat from melting your summer workouts check out these tips!

Nutrition Tips for Upping Your Hydration Game

1. Hydrate, hydrate, hydrate. Maintain salt-water balance by drinking plenty of fluids (preferably water) before, during and after physical activity. Avoid alcoholic and caffeinated beverages.

2. Exercise smarter, not harder. Work out during the cooler parts of the day, preferably when the sun’s radiation is minimal — early in the morning or early in the evening. Decrease exercise intensity and duration at high temperatures or relative humidity. And don’t hesitate to take your exercise inside, to the gym, or any place else where you can get in regular physical activity.

3. Ease into summer. Allow your body to adapt partially to heat through repeated gradual daily exposures. An increase in the body’s circulatory and cooling efficiency, called acclimatization, generally occurs in only four to 14 days.

4. Dress the part. Wear minimal amounts of clothing to facilitate cooling by evaporation. Remember, it’s not sweating that cools the body; rather, the evaporation of sweat into the atmosphere. Wear lightweight, light-colored clothing in breathable fabrics such as cotton.

5. Team up. If you can, exercise with a friend or family member. It’s safer, and could be more fun.

6. Know what’s up. Because vigorous exercise in hot and humid conditions can lead to heat stress, heat stroke and related complications, you should know the signs of danger to keep an eye out for:

Symptoms of heat exhaustion:

  • Headaches
  • Heavy sweating
  • Cold, moist skin, chills
  • Dizziness or fainting
  • Weak or rapid pulse
  • Muscle cramps
  • Fast, shallow breathing
  • Nausea, vomiting or both

Symptoms of heat stroke:

  • Warm, dry or moist skin
  • Strong and rapid pulse
  • Confusion and/or unconsciousness
  • High body temperature (above 103oF)
  • Throbbing headaches
  • Nausea, vomiting or both

Take steps to cool down and get medical attention immediately if you experience any of these symptoms.

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Written by Grace Selwitschka, Certified Personal Trainer at Elite Sports Club-North Shore

Infographic by Rita Larsen, RDN, CD; Elite Sports Clubs Nutrition Educator & Diet Counselor



This information is not intended to treat, diagnose, cure, or prevent any disease. All material in this article is provided for educational purposes only. Always seek the advice of your physician or other qualified health care provider with any questions you have regarding a medical condition, and before undertaking any diet, exercise, or other health program.

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