The mercury is rising and checking the calendar we are not in August. This might mean a long hot summer, but being proactive will have your enjoying these hot sunny days. Now more than ever we all need to hydrate to help our bodies acclimate to the rising temperatures. Remember your pets need to hydrate more too, so make sure they have access to fresh water all day long. Every living thing needs water. This includes us. Especially when the temperature begins to soar our bodies require more.

Our bodies work hard to regulate our temperatures. So adhere to the following when the mercury rises!

1 If the temperature is over 90 degrees avoid strenuous exercise outdoors ( please don't exercise with your dogs during these extreme temperatures, they do not have the ability to sweat like we do and can overheat quickly)

2 Avoid 5Ks that are held in the hottest part of the day. Instead, sign up for ones that are held during the coolest part of the day.

3 If you start to feel dizzy or nauseous do not keep working out. This is a sign of heat exhaustion.

4 If the air quality is bad, save your outdoor workout for another day and exercise in an air conditioned environment.

5 Avoid excessive caffeine and alcohol, which can cause dehydration.

6 Listen to your body, if something does not feel right, then assess and change what you are doing

Anyone can suffer from heat related illnesses. Heat cramps are painful spasms in the muscles generally the legs and abdomen. Heat exhaustion is characterized by cramps in muscles, headache, rapid or shallow breathing, vomiting and or dizziness. The most serious of the heat related illnesses is heat stroke, this can be a body temperature as high as or higher than 106 degrees Fahrenheit, sudden collapse, dry throat, cold, clammy skin and rapid pulse. How our bodies react to high temperatures varies from individual to individual. However, it has been shown that heat cramps in a 16 year old, could be heat exhaustion, in a 45 years old and heat stroke in a 65 year old. It seems age plays a part in how our bodies cope with extreme temperatures. Medical attention needs to be sought if one suspects someone is suffering from heat exhaustion or heat stroke.

Remember hydrate, hydrate, and hydrate. If the temperature is above 90 than a run at noon would not be a good idea. Be smart and treat your body well. Remember most vulnerable are small children, animals, older adults, overweight as well as underweight individuals. Pregnant women as well are at a great risk for heat related illnesses. When the mercury goes way up then exercise smarter and then finds some shade and a tall glass of ice water.

ENJOY!

For more information, please contact: Kay Colgan at Middleburg Pilates and Personal training, 14 S. Madison Street, Middleburg, Virginia or call 540-687-6995.