Summer Tips
SUMMERS THE PERFECT TIME TO GO OUTSIDE AND HAVE FUN
Everything is fun outside, whether you're swimming, running or cycling. But here a few things to avoid while out and about.
dehydration
But the summer heat can be a problem if you're not careful, particularly in areas with extreme heat and humidity. The biggest challenge is staying hydrated and maintaining the body's electrolytes and salt. This delicate balance of water and electrolytes is crucial to keep your body functioning properly.
If you don't drink enough water, you can be dehydrated and suffer from light-headedness, nausea, weakness and in extreme circumstances kidney failure. On the flip side, if you drink too much water (without replenishing your electrolytes), you can experience hyponatremia. A condition that leads to confusion, nausea, muscle cramps, even seizures in extreme cases.
tips;
EXERCISING IN THE HEAT:
The time of day is important: Unless you are training for an event that takes place in the daytime heat, avoid exercising from 10 a.m. to 3 p.m. It's the hottest part of day. Generally, the early morning is the best time to workout, especially if it's going to be scorcher that day.
Wear loose, light-colored clothing: Lighter color clothing will help reflect heat, and cotton material will help the evaporation of sweat. You may also want to try specially designed, "hi-tech" running shirts and shorts. They are often made from material meant to keep you cool.
Sunscreen is a must: I use SPF 45 just to be safe. It's important to protect your skin. You can get burned and suffer sun damage to your skin even on cloudy days.
Stay hydrated: Before you go out, drink a glass or two of water. Carry a bottle of water or even a hydration pack. Take a drink every 15 minutes, even when you're not thirsty. When you're done with your workout, have a few more glasses of water.
Replenish your electrolyte and salt intake: While exercising. I like to use SUCCEED capsules--small, simple packs of sodium and electrolytes that keep my system in check.
Choose shaded trails or pathways: Keep out of the sun. Check the weather forecast: before you start your workout. If there's a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors. These pollutants can damage your lungs.
Listen to your body: Stop immediately if you're feeling dizzy, faint or nauseous.
Sun burn
The ultra violent radiation burns the skin when you spend long hours under direct sun. Sunburn symptoms are patches of darkened skin peeling away. it is recommended to stay indoors during 10am to 4pm when the sun light is at it peak
HOME REMEDIES for sun burn:
Mix together the juice of six peeled cucumbers, two cups powdered milk and two teaspoons dried lavender flowers.
Apply the above paste directly on the affected areas of the skin.
One cup of the mixture added to lukewarm water can be used as a skin soothing balm