3 Chiropractic Tips for Exercising in the Heat
For most people, exercising outdoors is preferred to working out in a gym. This is especially true in the summer months when the sun is shining and the birds are chirping.
Unfortunately, working out in the heat comes with its fair share of risks. One could suffer from sunburn, heat exhaustion, or even heat stroke. But if you love exercising outside in the summer months, there are some steps you can take to ensure that you stay healthy. In this article, we will provide 3 chiropractic tips for staying safe while exercising in the heat.
Chiropractic Tip #1 for Exercise in the Heat: Stay Hydrated
In the heat, it’s very easy to become dehydrated. Many people who exercise in hot environments will lose lots of moisture through heavy breathing and sweating. For this reason, it’s a good idea to hydrate before, during, and after exercise in the heat.
As crass as it may sound, a good rule of thumb to determine hydration status is to go by urine color. If your urine is dark brown or a deep shade of green, you are in a dehydrated state and you need to take in more fluids. On the other hand, if your urine is mostly clear, or the color of pale lemonade, you’re in a well-hydrated state.
Another method for quickly assessing hydration status is to use the turgor test. To perform this test, you pinch the skin on the top part of your hand and pull up. If the skin snaps back immediately, you’re likely well-hydrated. If the skin remains elevated for a few seconds after pulling up, you’re likely dehydrated.*
*Note: this test is not the optimal way to determine hydration status, but is one simple tool that can provide a quick assessment.
Chiropractic Tip #2 for Exercise in the Heat: Monitor Your Intensity
In very hot weather, you should be careful to exercise at a slightly lower intensity. Heat and exercise both cause significant stress to the body. By pushing yourself too hard in the heat, you risk suffering from heat exhaustion or even heat stroke.
Heat exhaustion is a serious condition that may or may not require medical intervention. But heat stroke is a medical emergency. Many athletes have suffered tragic consequences from exercising at high intensity in very hot environments. It’s not worth the risk! If the thermometer is showing very high temperatures, be sure to lower your intensity.
Chiropractic Tip #3 for Exercise in the Heat: Workout with a Partner
Sometimes, it can be hard to monitor your own symptoms during a workout. After all, when you’re working out in any temperature, you can experience feelings of fatigue, shortness of breath, and muscle soreness. These aren’t necessarily troubling symptoms on their own, but they can sometimes lead to serious problems that indicate you need to stop exercising and rest (or be seen by a medical professional).
Having a partner with you during your hot summer workouts can help to ensure that you always have someone with you who can notice if you start to show serious symptoms. For instance, if you start to slur your speech or become very pale, you might not notice, but your partner likely will.
See Your Chiropractor for More Helpful Summer Exercise Tips
If you’re gearing up for exercising this summer, be sure to stop and see your favorite Noblesville chiropractors at Anchor Health Chiropractic. Hot or cold, rain or shine; we’re here for you!
We have openings right now and we would be thrilled to serve you today. Book your appointment today.