Maintaining a healthy body temperature is vital to prevent injuries and to keep energy levels up. Even more so, at this time of year, you have to take extra precaution. I'm going to provide you with a few tips, some of them are obvious:
written by:
Kelly Huggins, A-CPT
Exercise Science, B.S.
NPTI Instructor
Fitness Together - Fitness/Nutrition Coach
1. DRINK WATER- Bet you didn't think I was going to say that did you! The key to preventing dehydration is to be hydrated before you get started. All cells (even fat cells) have and need water. The hotter the temperature, the more water you will need to keep body temperature down.
Combine heat with humidity and you have another problem. The more humid the air (just like in Atlanta, GA), the more you perspire. Perspiring alone will not keep you cool if it can't evaporate, this is the dilemma with humidity. If you can't evaporate efficiently, your body sweats even more in an effort to keep your body temperature in check. (FYI- A mechanism in the brain called the hypothalumus regulates all this. Think of it as a thermostat). Therefore, in conjunction to drinking 2 quarts a day, you should plan on doubling that amount (maybe even more) when you're outdoors. As a matter of fact, you should drink a quart of water before you start any activity.
To ensure you hydrate enough after your run, activity, or sport, you should weigh yourself before you go. For every pound you lost during the activity, you should drink 16 ounces of water. Sorry, the weight loss is not fat and is strictly water. For you parents, make sure your coaches and athletic trainers are monitoring this closely with your child.
Yes, before I'm asked, you can drink water substitutes like Powerade, Gatorade, Propel, etc. It is in hot climates that these drinks were originally designed. Honestly, it is the only time I might drink them. Though you may not need "power" drinks, it makes more sense to drink them if you're determined not to drink water.
At the end of the day it is important to remember that you wouldn't drive your car without radiator fluid. Your car would over heat. Good news is, your car doesn't constantly lose water. However, you do! So, drink up!
2. Wick Clothing- It is ideal to wear clothing that wicks away moisture. Most athletic clothing lines have this technology. In particular, Under Armour (not a promo) has made a bundle on selling clothes designed to wick moisture for training purposes. Nike, Addidas, Reebok, et cetera, makes clothing that wicks moisture ranging from basketball to golf. Versus moisture absorbing into the clothing, this type of clothing allows the moisture you create to actually evaporate better.
Combine heat with humidity and you have another problem. The more humid the air (just like in Atlanta, GA), the more you perspire. Perspiring alone will not keep you cool if it can't evaporate, this is the dilemma with humidity. If you can't evaporate efficiently, your body sweats even more in an effort to keep your body temperature in check. (FYI- A mechanism in the brain called the hypothalumus regulates all this. Think of it as a thermostat). Therefore, in conjunction to drinking 2 quarts a day, you should plan on doubling that amount (maybe even more) when you're outdoors. As a matter of fact, you should drink a quart of water before you start any activity.
To ensure you hydrate enough after your run, activity, or sport, you should weigh yourself before you go. For every pound you lost during the activity, you should drink 16 ounces of water. Sorry, the weight loss is not fat and is strictly water. For you parents, make sure your coaches and athletic trainers are monitoring this closely with your child.
Yes, before I'm asked, you can drink water substitutes like Powerade, Gatorade, Propel, etc. It is in hot climates that these drinks were originally designed. Honestly, it is the only time I might drink them. Though you may not need "power" drinks, it makes more sense to drink them if you're determined not to drink water.
At the end of the day it is important to remember that you wouldn't drive your car without radiator fluid. Your car would over heat. Good news is, your car doesn't constantly lose water. However, you do! So, drink up!
2. Wick Clothing- It is ideal to wear clothing that wicks away moisture. Most athletic clothing lines have this technology. In particular, Under Armour (not a promo) has made a bundle on selling clothes designed to wick moisture for training purposes. Nike, Addidas, Reebok, et cetera, makes clothing that wicks moisture ranging from basketball to golf. Versus moisture absorbing into the clothing, this type of clothing allows the moisture you create to actually evaporate better.
3. Wear light/bright clothing- Even if you wear clothing made out of cotton, the lighter in weight and the brighter the color, the better. Less weight means less absorption into the clothing. The brighter colors reflect the sun's rays better, thus less absorption of heat.
4. Stay in the Shade (or stay inside)- Staying in the shade may be hard to do at all times, however, most parks have plenty of shade. Where you may get into trouble is on the ball field. At ball fields, it would be very ideal to have canopies or something that can provide shade. It may not seem like much, but the shade can be very helpful in fighting heat.
5. Take a Cool Shower- Once you're done with your workout, it would be a good idea to take a cool shower. Taking a cool shower doesn't cure dehydration, but it can help when you get heated. Not to mention, it would be a good idea just so you don't stink! It can also prevent acne, rashes, and other skin irritations that may become more prevalent as a result of getting sweaty.
As always, train safe and stay hydrated!
written by:
Kelly Huggins, A-CPT
Exercise Science, B.S.
NPTI Instructor
Fitness Together - Fitness/Nutrition Coach
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