WOW…

It is hot out there!

As you could imagine, we are currently experiencing these extremely hot temperatures with our outdoor bootcamps.

I have had alot of people approach me in wondering how to deal with this heat.

Hydration is a very important component and the last thing that you ever want to experience is severe dehydration!

The first thing is to make sure that you are  staying hydrated.

This does not mean to just chug a bunch of water 30 min before you go outside to exercise.

You need to be:

-Drinking fluids immediately upon awaking in the morning

-Carry a water bottle with you throughout the day and constantly be sipping on water

-Drink water before and after you exercise

-Drink something every 15 min during activity

Try to stay away from caffeinated and sugary beverages. Caffeine acts as a diuretic which can cause you to lose fluids quickly and the fructose in fruit juices slows your body’s ability to absorb fluids.

I always like to educate our clients on the symptoms of dehydration and what they look like that way you can monitor this and make corrections as needed.

There are different levels of dehydration, these warning signs below are just the beginning phase, when the body has lost about 2% of it’s total fluids. This is the time that you should be making corrections so that it does not progress to a worse stage.

If you are thirsty then it is too late, you are already dehydrated. Some other signs include loss of appetite, dry mouth, fatigue or weakness, chills and head rushes.  Another great indicator is to check your urine…the darker the color the more dehydrated that you may be.

As far as exercising outside is concerned you need to try to stay in the shade as much as possible. Even though it is hot, it is that direct sunlight that will fatigue you very fast.

While exercising in severe heat it is a good idea to drink a fluid along with electrolytes…something like Gatorade or an all natural one that would be sold at the local health food store. You could always add a teaspoon of salt to your water if needed.

You do not have to let the hot weather slow you down in reaching your fitness and weight loss goals. You just need to be smart and take a few precautions!

Dedicated To a Healthier and Happier You!

Coach JC