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How to Exercise in the Hot Weather

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WebMD Feature from "Good Housekeeping" Magazine

By Alison Stuart

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When the temperature's high, motivation can be low. Plus, you have the excuse that exerting yourself might be dangerous! Sorry, pal, but you can still walk, jog, or bike without suffering sunstroke. Just take these precautions: -

DRINK UP BEFORE YOU'RE THIRSTY
Once you start craving water, you're already 3 percent dehydrated. To avoid that, drink two to three cups a few hours before you work out. Ten minutes before, have another cup-and one cup every 15 to 20 minutes while you're exercising. If you're a swimmer, follow the same plan-just because you're surrounded by water doesn't mean it's keeping you hydrated.

EAT OFTEN
Dieters often count on summer heat to kill their appetite — but exercising without enough fuel is dangerous. No one's suggesting a huge plate of pasta. But if you're going to work out, snack throughout the day on lettuce, carrots, grapefruit, and apples-all great hot-weather picks because they're naturally filled with water.

AVOID HIGH-HEAT HOURS
Hit the streets before 10 A.M. and after 3 P.M. Another stay-cool tip: Run or walk on dirt paths instead of sun-absorbing pavement.

SPORT THE RIGHT GEAR
To deflect, not absorb, the sun's rays, wear loose, lightweight, light-colored clothing. Try cotton or "wicking" fabrics, which move sweat away from your body, or these GHRI-tested sun-safe clothing. And don't forget your head: A hat or visor with a four-inch brim will best protect your face.

SLATHER ON SUNSCREEN
Apply it every two hours. SPF 30 or higher is recommended. Burns aren't just bad for your complexion; they also raise your body temperature.

 

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