Workout tips to beat the heat
Lara’s Top Ten
By Lara Wittstadt
Water consumption: Hydration is a very important component to keeping the body functional during a summer workout. Drink at least eight ounces of water 30 minutes prior to a workout, about three to six ounces every 15 minutes during the workout, and eight ounces within 30 minutes of completing the workout to stay properly hydrated.
Food choice: Supply the body with energy by fueling up with a light snack at least an hour before the workout. Avoid foods that contain dairy and a high acid content to reduce cramping.
Clothing: Choose lightweight and lighter shades of clothing that works to wick moisture away from the skin.
Face and neck: Keep the face and neck clear of hair, make-up, and jewelry to create a better passageway for air travel.
Training intensity: Train with shorter intervals at a decreased intensity to avoid over-exertion.
Timing is everything: Decide to workout either in the early morning or evening when the sun is not at its brightest.
Beach or battery: Choose a workout location where there is an adequate breeze or ample amount of shade to keep cool. I have found that the beach and the Battery downtown are the best bets in the hot Charleston summer months.
Listen to the weather: If there is a heat advisory, stay in the A.C.! Ask a personal trainer for some beneficial in-home workouts.
Cool-down: Allow for a longer cool-down period so that your breathing and heart rate can get back to normal before jumping in the car.
Electrolyte replacement: Mix Gatorade powder or drink with water after a workout. Avoid drinking Gatorade straight: the sugar content may lead to an upset stomach. Add a drop to eight ounces of water to replenish after a hot summer workout.
Lara Wittstadt has been a personal trainer in the Charleston area for over two years. She is the owner of Beach Bella Fitness, which offers in-home and outdoor personal training, boot camps, and beach circuit classes. Join Lara for a free class! Go to www.beachbellafitness.com or contact Lara at lara@beachbellafitness.com for more information.
