10 TIPS TO BEAT THE HEAT!

#1     RECOGNIZE EARLY WARNING SIGNS OF HEAT ILLNESS

h     DIZZINESS, LOSS OF ENERGY AND COORDINATION, MUSCLE CRAMPS, SWEATING PROFUSELY, HEADACHE, AND DARK COLORED URINE.

#2     ALLOW FOR ACCLIMATION

h     ALLOW TIME TO ADAPT TO THE HIGH TEMPERATURES.  THIS CAN TAKE 1-2 WEEKS.

h     TAKE FREQUENT BREAKS THROUGH OUT WORKOUTS TO HELP WITH HYDRATION.

# 3    HAVE FLUIDS EASILY ACCESSIBLE AT ALL TIMES

h     WATER AND SPORTS DRINKS CONTAINING ELECTROLYTES SHOULD BE AVAILABLE BEFORE, DURING, AND AFTER WORKOUTS.

#4     DRINK UP!

h     WATER AND SPORTS DRINKS! AVOID CAFFINATED BEVERAGES, THEY CAN DEHYDRATE YOU. 

#5     FAVOR SPORTS DRINKS OVER WATER

h     SPORTS DRINKS HAVE CARBOHYDRATES IN THEM TO SUSTAIN ENERGY, AND ALSO PROMOTE HYDRATION BECAUSE OF THE GOOD FLAVOR.

#6     DON’T WAIT UNTIL YOU ARE THIRSTY

h     IT IS VERY IMPORTANT TO CONSUME WATER AND SPORTS DRINKS THROUGH OUT THE DAY, NOT JUST WHEN YOU FEEL THIRSTY. 

#7     WORKOUT IN THE MORNING OR EVENING HOURS

h     THE WEATHER IS COOLER AND WILL HELP TO AVOID BECOMING OVERHEATED

#8     DRINK IT, DON’T JUST POUR IT

h     POURING COLD WATER ON YOUR HEAD TO COOL DOWN IS GOOD, BUT YOU MUST CONSUME THE LIQUID TO COOL AND REHYDRATE THE INSIDE

#9     DRESS APPROPRIATELY

h     WEAR LIGHT WEIGHT AND LIGHT COLORED CLOTHING.  REMOVE HELMETS DURING BREAKS TO RELIEVE THE HEAT FROM YOUR HEAD.

#10   EAT RIGHT

h     GOOD NUTRITION IS KEY TO HEALTH AND PERFORMANCE.  5-6 MEALS A DAY.