Trainer Tuesdays
Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff of expert personal trainers. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the personal trainers at Fitness Together Brecksville.
What are Some Tips to Avoid Heat Exhaustion and Stay Hydrated
This Time of Year?
I also wear lightweight and looser
fit clothing and if possible I try to go out first thing in the morning or
early evening, in order to avoid the hot direct sun of the afternoon.
Make sure you listen to your body,
if you are excessively thirsty, chances are you are dehydrated and need to
drink water and/or sports drinks.
Brooke Kratche: It's getting hot out
there, guys! It is so important to stay hydrated especially when getting some
exercise. There are lots of ways to fight overheating and dehydration such as
wearing light clothing and staying out of direct sunlight. However, my best
advice to you is to find the right water bottle. For me, I use a tumbler with a
straw, I drink much more with a straw than I would if I had to open and close a
bottle. But it's different for everyone, find what works for you! Drink up
(water)!
Adam Teplitz: As we take to the outdoors during the
sweltering summer months, it's important to take proper precautions to prevent
heat related illnesses.
One common heat illness is heat exhaustion. The skin becomes cool and clammy, profuse sweating occurs and the breathing becomes rapid.
There
are many steps that can be taken to avoid heat illness.
These
include :
-Stay hydrated properly with water and diluted electrolyte drinks
-always rehydrate after daily exercise ; keep a weight chart that is measured pre and post exercise so you know how much water to replace ; 8 ounces of water for every pound of body weight lost.
-wear loose, comfortable clothing
- make sure to acclimate to your environment ; if you spend all day indoors, you are more likely to suffer from heat illness , exercising in an outdoor environment.
-Stay hydrated properly with water and diluted electrolyte drinks
-always rehydrate after daily exercise ; keep a weight chart that is measured pre and post exercise so you know how much water to replace ; 8 ounces of water for every pound of body weight lost.
-wear loose, comfortable clothing
- make sure to acclimate to your environment ; if you spend all day indoors, you are more likely to suffer from heat illness , exercising in an outdoor environment.
Heat exhaustion is an illness that
occurs in the hotter months of the year and often occurs in addition to
dehydration. Those at higher risk for dehydration are older adults, young
children, those who work outdoors, and individuals with high blood
pressure. According to the Centers for Disease Control and Prevention,
“In the United States, heat waves claim more lives each year than all other
weather-related exposures combined (hurricanes, tornadoes, floods, and
earthquakes).” Lawson, L. E. (2008). Heat Related Illness. Retrieved June
28, 2016. Most of these incidents occur due to lack of acclimation to the
hotter temperatures and a high percentage occur in the month of August among
high school football players. Heat interferes with the body’s natural
cellular processes and an influx of inflammatory cells are produced to assist
the body in dealing with the stresses placed upon the body.
Several different factors can
affect the body’s temperature which include: amount of clothing, color of
clothing, medications, level of hydration, caffeine intake, poor circulation
(if you have diabetes), and alcohol intake. With that being said,
this is not to say that you need to avoid going outdoors. It just means
that you should prepare yourself and your family for upcoming trips, sporting
events, and other days where you plan to spend a few hours outdoors in the
heat.
Some tips that you can use to
prevent heat exhaustion are: drink plenty of fluids, wear sunscreen & light
weight as well as light colored clothing, Also try to schedule
any intense outdoor activities during the times of the day that are
cooler such as before 10:00am and after 6:00pm. Drinking Gatorade and
other sports drinks that will replenish your electrolytes and help to increase
your level of hydration will also help to prevent heat related illnesses.
Mike Roberto: With the weather getting hotter, the chance for heat exhaustion is
rising. Here are a few ways to beat the heat.
-Wear lightweight and
light colored clothes
-Drink extra fluids
-Wear sunscreen with an
SPF of 15 or more
-Take additional
precautions when exercising or working outdoors such as drinking water every 20
minutes.
Justin Traft: Many clients often ask: ‘What are some ways to
avoid becoming dehydrated during the warm summer months?’ I typically drink
more than a gallon of water a day during summer months. Why you ask?--because
you tend to sweat it out or you are more active then fall and winter months.
Either hydration plays an important part in the body muscle need water to help
with contraction either during a workout or just daily life of moving around.
Also, vital organs depend on water to keep your body operating at optimal level
during daily task of life. Some tips are always full a water container in the
morning and keep filling it throughout the day. Keeping hydrated throughout the
day also keeps the body's temp at normal reading. Sometimes during outside
activity or hard workout out body temp rises and will continue to as it
struggles to balance the body. This many times if not fixed can cause people to
have heat stroke or heat exhaustion. Either way two things you don't want to
experience. Also, once the body become dehydrated muscle cramps will also
occur. Sometimes cause headache and even sickness. So make sure to stay
hydrated on hot days try to take breaks in the shade. Also, try to wear loose
light clothing to keep the body cool in the heat.
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