Warm Weather Exercise & Staying Hydrated

1. Warm Weather Exercise&Staying Hydrated

3. Morning & evening are best for exercise • Morning hours are more humid • The evening hours are more dry • Wear breathable clothing • Allows your body to sweat & cool • Cotton & other materials may cause overheating

4. *IMPORTANT THINGS TO REMEMBER: • Your body needs time to adjust to the increase in temperature so take it slow • Try to slowly increase how much exercise you do in the heat • Keep in mind you will get tired faster • It is important to start out easy & increase at YOUR OWN PACE

5. **A rule of thumb when getting dressed for the weather: Temperature + 20° = Total body temp.

6. **If you have a heart/lung condition, diabetes, or are obese you should not exercise outside if: Temperature + Humidity = 150+

7. If at any point while exercising you feel light headed, or shaky you should STOPimmediately, sit down, and drink water!!

8. Hydration….

9. *60% of body weight is water *1pound of body weight is equal to 16-24 ounces of water (2-3 cups) *Drink at least 1 glass of water with every meal *1 glass is about 8 ounces *Daily Recommended Water Intake Guys: 125 ounces or 3.7 liters/day Dolls: 91 ounces or 2.7 liters/day

10. **Be aware of these when exercising: - Temperature/Humidity - Elevation - Intensity of exercise - Water consumption during workout (IMPORTANT!!)

11. **There is no substitute for water!! - Juice/Soda -These beverages taste “better” than water because of the high sugar levels but they do not hydrate like water. - Alcohol - Does not hydrate & only helps the process of dehydration. - Sport Drinks (Gatorade) -These are good for restoring electrolytes but only after a hard workout for 60minutes or more.

12. Dehydration…. When your body is running low on water it makes you THIRSTY! (hmmm……not always)

13. Dehydration makes your… heart rate up -> blood volume down -> blood thickens • Exercising in when dehydrated is extremely difficult on your body and is not recommended!! • The best way to monitor your own hydration level is through urine color • Hydrated: clear – pale yellow • Dehydrated: dark yellow/orange – brown

14. Dehydration is a Process

15. Once you reach a state of extreme dehydration your body will try to get you to stop physical activity with: • Heat Cramps • Severe muscle cramps due to lack of water • Heat Exhaustion • Extreme thirst, dizziness, chills, fatigue, severe headaches, & weak pulse with pale appearance • Heat Stroke • Pale appearance, hot to the touch, disoriented, high pulse, & high core body temperature (104°F +)

16. Prevention: • Wear appropriate clothing • Drink water often • Exercise at the right time of the day • Work out at your own pace • Take breaks when needed • Stay in tune with your body & what it is trying to tell you when exercising in the heat

17. WARNING • Always check with your physician first when starting to exercise!! • Heart or Lung Conditions • Diabetes • Weight Condition • Medications • Decongestants, Antihistamines, Antidepressants, Diuretics, Beta-Blockers, or any Pain-pills....

18. Now get to drinking some HIGH-QUALITY H2O & GET MOVING !!!!