Exercising in Summer Months

The days are longer, the sun warmer and the reasons to move your activities outdoors increase. However, your chances of becoming dehydrated or developing heat exhaustion can increase as well if you don’t take precautions. With a little preparation and knowledge, you can stay active and exercise all summer long!

Know the Signs of Dehydration: 
  • Thirst
  • Headache
  • Decreased urine output
  • Dark urine with strong smell
  • Dry, sticky mouth
  • Dizziness or lightheadedness
Follow these guidelines to prevent dehydration while exercising outdoors:
  • Keep a water bottle on you at all times while being active.
  • Try sipping on pure coconut water. Its a natural source of electrolytes that can prevent the loss of minerals during activity and sweating. Also ice water with slices of lemon or a few strawberries makes for a refreshing cold drink.
  • If you do become dehydrated, pure coconut water or Pedialyte replaces electrolytes quickly, and assists in re-hydrating the body.
Something else you should be aware of is heat exhaustion. Below are the signs of heat exhaustion. It is important to note that heat exhaustion can progress into heat stroke.
  • Confusion
  • Dizziness
  • Dark colored urine
  • Fainting
  • Fatigue
  • Headache
  • Muscle or Abdominal Cramps
  • Nausea, vomiting or diarrhea
  • Pale Skin
  • Rapid Heartbeat
  • Profuse Sweating

The best treatment for heat exhaustion is similar to treating dehydration, however, it is important to get out of the heat or sun immediately,and into an air conditioned room or shady place to rest. Other things that may help include taking a cool shower or bath, applying ice packs or towels, and using fans.

Exercise is important, and becomes more enjoyable to do in the warm summer months. Just be sure to watch the temperature and keep cool and hydrated at all times.

Author Info

Blossom Nutritionist

Blossom Nutritionist

Jeni is our registered dietitian. She recently relocated to Las Vegas to escape the long, cold winters of northern Idaho. In addition to being our nutrition specialist, she is also a certified weightlifting and sports performance coach. In her free time, she can usually be found in the gym, hiking with her dogs…or spending entirely too much money at Ikea.

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