The oppressive heat that we have been experiencing recently in the Ozarks can mean only one thing, summertime! Summer means enjoying outdoor activities, sunshine, and higher temperatures. Unfortunately these higher temperatures can cause havoc with exercise routines.

Heat illnesses are a huge concern when active during hot weather. According to the Missouri Department of Health and Senior Services individuals at greater risk of heat injuries; children 4 and younger, adults over 65, people who are overweight, and those who are unfit or not acclimated to hot conditions.

When exercising the body attempts to help cool itself by sweating. When someone exercises they sweat, which releases heat through evaporation. According to the American Council on Exercise one should be extra cautious during conditions that combine high temperatures and high humidity. High humidity limits the evaporation of sweat, hindering the body’s ability to cool itself.

Our bodies work through a process of energy and electricity. Food is our energy source while components in certain foods provide us with electrolytes (ionic salts) which support proper bodily function. Making sure you are properly fueled and have the proper amounts of electrolytes is essential for exercise at any time and more so in the heat. Sweating during exercise can lead to depletion of electrolytes, monitoring electrolyte levels maintains safety and optimal training levels. According to the American College of Sports Medicine for most exercise, lasting less than one hour, water is what the body needs most. Additionally they add that during very intense or lengthy training sessions, where sweating is at high level, a sport drink is useful to refuel the body with lost potassium, chloride and sodium. Most foods that are high in potassium are rich in electrolytes as well. Consuming a banana or an orange before working out is beneficial in keeping electrolytes at an optimal level. Many other foods are rich in potassium and electrolytes such as strawberries, bell peppers, spinach, and broccoli. If you are looking for a protein source that is high in potassium tuna is an excellent choice.

Hydration plays a crucial role while exercising during high temperatures. The American Council on Exercise lists several tips on proper hydration that can help you during exercise. Drink one to two cups of water at least one hour before exercise. Drink one cup about 20 minutes before exercising. While exercising consume four to eight ounces of water every fifteen minutes. After exercise, drink eight ounces of water in the first thirty minutes after exercise. After exercise, drink two cups of water for every pound of weight lost during exercise.

Consuming

There are many things you can do to play it safe. Adjusting the intensity of your outdoor activity may be needed to accommodate the heat. Attempt to do your activities before 10am or after 6pm at night. Wear loose fitting, light colored clothing to help ventilate and cool your body. Wearing sunscreen can also help your body regulate its temperature. Stay active during the summer; just remember to be cautious of the heat when working towards your health and fitness goals.