Beat the Heat with Summer Fitness Tips
The temperature is rising faster each day as the summer season quickly approaches in Ypsilanti and Saginaw. A few gastric bypass patients may head indoors to complete their exercise routines as the weather gets warmer, but some may still enjoy engaging in physical activity in the great outdoors.
You shouldn’t have to give up your outdoor workout program because of the sun, but you should prepare yourself for the adjustments your body will have to make while working out in the summer’s heat.
Here are some tips for exercising in Michigan’s warm weather so you can stay cool while shaping up this summer after weight loss surgery.
Hydrate early and often.
You don’t have to wait around for your body to tell you when you should drink, especially when you’ve increased your fitness regimen after gastric bypass surgery. It’s smart to stay hydrated all day long even on the days when you aren’t working out. It may seem silly, but an easy way to tell if your body needs more fluids is the “bathroom test.” If you take a look in the toilet after you urinate, you will want to see a liquid the color of pale lemonade. If it’s a vibrant or darker shade of yellow then that is a good sign you need to drink more water.
Try drinking approximately 17 to 20 ounces of water an hour or two before you head outside for your workout. This will give your body time to process the water before you leave the house. During your workout, it’s smart to drink seven to ten ounces of water every 10 to 20 minutes to stay properly hydrated while you exercise.
Acclimate to the warm weather.
If you don’t give your body proper time to adjust to the warmer temperatures, then you may find yourself feeling a little sluggish during your workouts. Early signs of heat exhaustion range anywhere from muscle weakness and sweating to accelerated heartbeat and disorientation. When your internal thermostat goes haywire, it’s no longer able to effectively cool your body.
The best way to keep this from happening is to slowly acclimatize your body to working out in the warm weather. The National Athletic Trainer’s Association (NATA) says acclimation can take anywhere from 10 to 14 days. Once you feel the weather start to warm up, ease up on the intensity of your workouts. Slowly increase the intensity of your workout each day to allow your body ample time to adjust. Never push yourself through symptoms of heat exhaustion as this can lead to serious health consequences. Remember to stay hydrated before, during and after exercise.
Protect your skin at all times.
Even if you’ve moved your workout regimen to the pool this summer, you still need to protect your skin from the sun’s damaging UV rays. Though your head may be in and out of the water, the sun’s rays can still reflect off of the water’s surface and onto your face and body. Make sure you apply sunscreen before you begin an aerobic routine in the water and again every 30 to 45 minutes while you work out in the water.
Also, remember to hydrate during your water exercise routine as your body still sweats while you are swimming. Bring a reusable water bottle with you to the pool or beach and keep it somewhere easily accessible so you can take a water break from time to time.
Don’t let the sun keep you from working out this summer in the great outdoors. Remember to keep these tips in mind as you ease into exercise during the warmer months. For more advice on how to adjust to exercise during the summer don’t hesitate to ask your bariatric surgeon, Dr. Taylor.