Keeping cool this summer

Summer is already kicking into high gear here in New York.  Heat!  Humidity!

If the sunny weather has you itching to take your workout outside…you’re nuts!  Just kidding.   But do me a favor and follow these simple steps to avoid dehydration and heat stroke.  (I know you’ve probably heard them before, but they’re worth repeating.)

  • Drink, drink and then drink some more.  A good rule of thumb is to drink at least 20 ounces of water before a workout and then 8 ounces every 15-20 minutes while exercising.  How can you tell if you’re drinking enough?  Weigh yourself before and after working out.  If you’re 1-2 pounds lighter post-run, you’ve got to drink more.
  • Hey, slow down!  Look, I know you want to go out there and give it your all, all the time, but when the heat index (that’s temperature and humidity) is hovering near 90, take it easy.  Your body is already warmer than usual and you’re going to hit your max heart rate faster on a hot and humid summer day, then a crisp fall day. 
  • Exercise early or late.  Just avoid the middle of the day when the sun is at its peak and temperatures are at their hottest.  If you can’t, then accept the fact that you’ll just have to stick to the air-conditioned gym for your workouts.
  • Wear Sunscreen!  You know why.  Enough said.

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