Summer is supposed to be hot outside, right? All winter long we dream about wearing shorts and t-shirts, leaving our gloves and hats behind, and being able to walk or run outside instead of slogging through the snow drifts.
Don't let the summertime heat derail your exercise plans. A treadmill in an air-conditioned gym is one option, but if you prefer being outside, use these hot weather tips to making summer activity a breeze:
HOT WEATHER RUNNING TIPS
Don't wear a hat (use sun screen and wear sun glasses)
Soak your shirt with cool water as you pass a water hose or fountain
Pour water over your head
Freeze a water bottle, half full. Before your start, fill the rest of the water bottle.
Put ice cubes in the front and back of your running bra
Pick a shady running route whenever possible
Slow down. One rule of thumb is to slow down 15 seconds per mile for every 5 degrees over 60 degrees. That means if you usually run 11 minutes per mile, and it's 70 degrees outside, make your pace 11:30 per mile.
Take more walk breaks - and drink when you're walking.
Use Gatorade or a similar sports drink instead of water, especially if you're a salty sweater. Usually we say that Gatorade is for any activity over 60 minutes, but when it's hot out you'll feel better if you drink Gatorade even if you're out for only 30 minutes
Wear shorts, shirts, running bras, and running socks that are made of wicking material - not cotton.
Lynn Grieger, RD, CDE, cPT is a health, food and fitness coach at http://www.LynnGrieger.com
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