Coppell Trainer Tip : Beating the Summer Heat
Get You In Shape started the Coppell Fitness Boot Camp in 2007 partnering with the City of Coppell to have an outside group fitness program. That means that we have be successful at staying alive for the Summer months of 2008, 2009, 2010, 2011, 2012 and 2013. That is six HOT TEXAS summers altogether that we have been able to continue to provide the level of service people are looking for in a health and fitness program. This blog post and Coppell Trainer Tip is really about warmer weather education and bring prepared for working out in the HOT Summer months in Texas.
The biggest thing that Get You In Shape does is change the programming up a little bit for the sessions that the temperature is the highest (the 8am, 12pm and both evening sessions). All that just means is that the workouts are slightly adjusted to factor in being the sun as apposed to being in the shade.
Before going into tips it’s important to be aware of the increase in heat and humidity and what it does to our body. Our bodies are warmer than the environment. When that begins to change, our muscles regulate heat by releasing sweat, which allows the body to cool itself. It’s really important to follow the tips below so you do not get to the point where you encounter heat exhaustion or heat stroke.
The body cools off by sweating which is why it’s important to hydrate yourself throughout the day. As long as you do that, your chances of getting heat exhaustion or heat stroke decrease drastically. It’s when you become dehydrated that the problems start.
Signs of heat exhaustion include general fatigue, nausea, dizziness, muscle cramps, weakness and an increase in body temperature.
It’s important to know that it if you are hydrated and treating your body right, it’s perfectly safe and effective to workout in hotter temperatures. Just look how popular the bikram yoga or hot yoga has been for years. For many people, though, they just don’t like the extra sweat and the time it takes to their bodies to get used to the warmer outside temperatures.
Coppell Trainer Tips to Beat the Texas Summer
1. Stay Hydrated – Water, Water and more Water.
It’s important to drink water throughout the day and NOT just during your workout session.
Tips to ensure you are drinking more water are in the video below
Some steps that will help ensure that you are drinking enough water throughout the day.
1. Have a glass of water by your bed before you go to bed. When you wake up, drink the water.
2. Bring a water bottle everywhere you go and make sure you at the least drink 8 ounces each hour. An easy way to figure this out is to drink a 20 ounce bottle of water every 2-3 hours.
3. Drink a glass of water before and after each meal. It will help control your appetite by drinking it 15-30 minutes before your meal. Another great benefit to drinking water before and after each meal is that it will help in the digestion process.
For anyone working out more than 60 minutes, Advocare’s Rehydrate is a great addition of nutrition for the body for hydration. Get You In Shape has had great success with clients benefiting from adding Rehydrate to their day (and workout) to help with hydration for their body.
A Tip for anyone working out in the evening or later in the day – following the tips above and drinking water throughout the day can help you.
Make an effort to drink more water and you will begin to notice a difference in how you feel throughout the day.
How much water should you be drinking? It is a general rule to drink half of your body weight in ounces. An example would be if you weigh 150, you will need to drink at least 75 ounces in water. Know that most people will generally need more water each day when the temperature changes, especially if you are exercising outside. If you are exercising, your body may need more than this. The color of your urine is a good indication if you need to drink more water or not. If your urine is clear, this means you are hydrated. If your urine is dark, this means you need to drink more water.
We also have two more great Coppell Trainer tips about water and how it can effect your weight loss and health / fitness.
2. Listen to your body – As noted, if you are properly hydrated, it is safe to workout in warmer temperatures. Know that it may take a few weeks for your body to adapt or get acclimated to it. It’s important that you listen to your body, go at a slower pace when you may need to slow it down and rest when you may need rest. An important key is that you continue to workout and NOT use the outside temperature as an excuse. Your body has to work hard (burn more calories 🙂 to adapt to the change in body temperature and the outside temperature. This again is why making an effort to stay consistent in your daily, weekly and monthly exercise is key to you achieving your health and fitness goals. Know that your workouts may not be as great as when the temperature is perfect but you will still benefit from it and workout out will help you in your health and fitness goals.
3. Workout earlier in the day – Make a change in your schedule and workout in the mornings for a few months before the temperature changes. Making changes is never easy. Especially when it comes to your day to day schedule. We have had a number of clients change from the evening sessions to the morning sessions during the summer because they knew they would not stay consistent with their workouts in the warmer months. This Coppell Trainer tip is not for everyone but it may apply to a few clients which is why we wanted to include.
4. Wear clothing that will breathe. –
5. Add a FrogTog – You can get these at Wal-Mart, Target Academy, etc. it’s a cool towel that can bring down your temp.
6. Bug Spray – Be proactive and make sure you have some bug spray to rid off mosquito’s and bugs.
7. Sunscreen – This is a big one if you are working out in the sun. Make sure you protect your skin with sunscreen.
8. Don’t forget to apply/reapply deodorant – It’s natural to sweat more in the warmer weather. When it comes to working out in close proximity to others (like the Get You in Shape Coppell fitness program), make sure you are applying deodorant (or reapplying it) before coming to the fitness sessions. Since we are a group fitness program, it’s only fitting that we all want to smell good while working out 🙂