Happy 4th of July - Exercise and Summer Weather

Staying active in the summer is great, but the heat can turn a healthy habit into a hazard if you're not careful. Move smartly and safely when the mercury rises:

☀️ Timing Is Everything

• Avoid peak heat hours: Exercise before 9 a.m. or after 7 p.m. when temperatures are cooler.

• Check the forecast: High humidity can make it harder for sweat to evaporate, increasing your risk of overheating.

💧 Hydration Strategy

• Pre-hydrate: Drink 2–3 cups of water about 2 hours before your workout.

• During exercise: Sip 1 cup every 15–20 minutes. Don’t wait until you’re thirsty.

• Post-workout: Replenish with water or an electrolyte drink, especially if you’ve been sweating heavily.

👕 Dress for the Heat

• Lightweight, moisture-wicking fabrics help sweat evaporate and keep you cooler.

• Light colors reflect sunlight, while loose-fitting clothes allow airflow.

• Sun protection: Wear a wide-brimmed hat, sunglasses, and sweat-resistant sunscreen (SPF 30 or higher).

🧠 Listen to Your Body

• Ease into it: Gradually increase workout intensity over 1–2 weeks to acclimate to the heat.

• Watch for warning signs:

  • Dizziness or lightheadedness

  • Nausea or headache

  • Muscle cramps

  • Rapid heartbeat or confusion

  • Hot, dry skin (a sign of heatstroke — call 911 immediately)

🧊 Cool Alternatives

• Indoor workouts: Use air-conditioned gyms or try home workouts on hot days.

• Water-based exercise: Swimming or water aerobics are excellent low-impact, full-body options that keep you cool.

• Shaded routes: If walking or jogging outdoors, choose tree-lined paths or parks with cover.

🥗 Fuel Up Smart

• Pre- and post-workout snacks: Opt for chilled fruits, smoothies, or light salads with hydrating veggies like cucumber and watermelon.

• Avoid alcohol and caffeine before workouts — they can dehydrate you.

Safely enjoy the holiday.

Peace

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