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As summer approaches, those of us staying in the Valley of the Sun for the heat fest will need to take some precautions to stay cool and hydrated in the summer heat. It almost feels like summer in Arizona is like living in Minnesota in the Winter. No one goes outside and if they do, it’s not for very long unless you’re taking up water sports. Even then, lakes seem to be the busiest in the early morning hours in the summer. I grew up in Tempe, so as a kid summer meant hanging out with friends and running between each other’s houses to go swimming. As I’ve gotten older, I find myself staying indoors when those temps hit above 100. By the looks of the gym, many others do the same. Even though many people can be seen working out in the weight room and going to group fitness classes, it’s good to keep in mind a few things that will help keep you safe from the heat.

Heat and Exercise Tips

  1. Workout early in the morning or in the evening when the sun is not as intense.
  2. Pre-Hydrate and continue to hydrate throughout your workout. Hydration is part of helping your body sweat, in order to help cool down.
  3. Reduce the intensity of your workout as the intensity of the sun increases.
  4. Dress in loose fitting clothing when exercising to help the sweat evaporate easier.
  5. Pay attention to your own body temperature and your limits while exercising. Know when to slow down and hydrate.

It’s also important to know the warning signs of heat illness. The two types heat illness are heat exhaustion or heat stroke.

Heat Exhaustion Symptoms

  1. Faint or dizzy
  2. Excessive sweating
  3.  Cool, pale, clamming skin
  4. Nausea or vomiting
  5. Rapid or weak pulse
  6. Muscle cramps

Heat Stroke Symptoms

  1. Headache
  2. No sweating
  3. Body temperature above 103- red, hot, dry skin
  4. Nausea or vomiting.
  5. Rapid, strong pulse
  6. Loss of consciousness

If you experience any of these symptoms stop exercising immediately. Call 9-1-1. Drink water and use cold compress to cool down.

 

The summer in Arizona shouldn’t sideline your workout progress or activities. Taking your workout inside to us our Village amenities is an excellent option. Take that walking routine around the track, shoot some hoops on our basketball court or maybe try some pickle ball action. For the road cyclist give some of our indoor cycling classes a try or go swim some laps in our pools. Make the best of the summer months right here at the Village.

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