Take a look below for some tips to survive the hot weather. I’ve compiled a list that should help you get through this heat wave.
1. When exercising outside, cover your head to protect it from the sun. Hats with a 4″ brim work well for covering your face too.
2. Drink water frequently, especially before you start feeling thirsty. When you feel thirsty, you have been needing water for some time already.
3. When exercising outside, wear loose fitting light coloured clothing.
4. Avoid exercising outside during the hottest part of the day.
5. Wear sunscreen. SPF 30 at the very least!
6. Avoid alcohol and other diuretics such as coffee.
7. Take it a bit easier when exercising. No need for a personal best when it is 33 degrees celsius outside. You are going to feel more tired faster in the heat than in the cooler weather.
8. Get yourself acclimatized to the weather before exercising. If you jet outside after hiding in an air-conditioned house or office and go to exercise you are setting yourself up for failure. Go outside, get used to the weather first, then ease into it.
9. If you feel or suspect any of the following, take a break and get inside to air conditioning or out of the sun at least:
- Paling of the skin
- Muscle cramps
- Nausea or vomiting
- Rapid heartbeat
10. Replace lost electrolytes. Instead of sports drinks, I mix the following together and it works for me. Remember I am not a doctor and this is just something that works for me:
1/2 glass water, fill the other half with cranberry juice
Juice of 1/2 a lime or lemon (helps your body absorb electrolytes)
A dash of seasalt
That’s it. I mix that up and drink it down and it really helps hydrate me fast. Bananas work well too for the potassium.
Enjoy the weather and take it easy!