Summer is here and you want to stay cool playing in the heat. That means a lot of time outdoors in the summer heat. So whether you are just playing around, getting serious or already committed to making your claim to summer games superiority, it is time to get serious about the heat.
Here are your guidelines for avoiding getting halted by the summer heat.
- Get use to the heat. Slowly increase the intensity and length of your workouts over the first 10 to 14 days. No need to go out in the heat and rev up your workout on the first day. That is just asking to be sidelined for the remainder of the summer. Instead, go slow…
- Plan ahead. Know how long you are going to be in the summer heat and that is 3 hours maximum. And those three hours are to be during the cooler hours of the day.
- According to Alamanac.com, the hottest time of the day is around 3 pm. Because heat continues to build up the afternoon, when the sun is highest in the sky. By 3 pm the sun is low enough in the sky for outgoing heat to be greater than incoming heat.
- Always have proper clothing, something lightweight, and lightly colored.
- Frequent fluid breaks are a must. And the best fluids are water…water…and yes more water.
- Drink at least every 20-30 minutes.
- Sunscreen is a must. Apply 30 minutes before going outdoors. Use SPF 30 or higher for maximum protection.
- Have an emergency action plan.
- Follow the three C’s: CHECK, CALL, CARE
Hydrating is a must…but how
When you are going to go and enjoy the outdoors during the dog days of summer, it is important that you hydrate. You need to pre-hydrate, hydrate and post-hydrate.
- Pre-hydrate several hours before going out. Hydrate every 20-30 minutes while you are out. And when you are finished, drink some more.
- Water is the best form of hydration.
Drink at least 16 ounces of water two hours before. And yes drink water every 20-30 minutes while you are out.
- The average person should drink 8-12 ounces of water each hour during the heat of summer.
Hydrating is a must…but what
While sports drinks and milk (yep milk) are trying to grab your attention, water is still the best form of hydration.
Sports drinks are good if you are an endurance athlete. And if you want to feel like an endurance athlete after your work-out, go ahead and quaff whatever sports drink is your flavor. But don’t forget, to make your performance reach its peak, you can’t beat water.
Signs of dehydration
- Dry mouth
- Cracked lips
- A decrease in urine output and dark urine
- Dry Skin
- Low energy
- Extreme thirst
Signs of heat exhaustion
- Heat cramps
- Nausea and vomiting
5 Steps To Do When You Notice Heat Illness
- Immediately stop the activity
- Go immediately to a shaded area
- Replace fluids…water…water…water
- Spray the person with a cool mist and fan them consistently
- Stretch the cramping muscle(s)
- If it appears that there is vomiting or starting to blackout or the person is experiencing seizures call 911 immediately.
You got this, as stated by DJ Jazzy Jeff & The Fresh Prince, “Summer summer summertime, time to sit back and unwind” or the great Ella Fitzgerald, “Summertime, and the livin’ is easy”.
Get out and enjoy the summer, but stay cool playing in the heat. If you looking for an alternative activity check out our mobile app. Connecting people to play sports and do activities!