People who want to exercise in the summer may find the heat to be a significant obstacle. If you're not careful, you could develop a heat-related illness like a heat stroke, heat exhaustion, or severe dehydration, all of which can seriously hinder your efforts to reach your fitness goals.

A Guide To Exercising Safely In The Heat

The core temperature of the body rises during exercise and in hot environments. Even seasoned athletes should use caution when the two are combined, such as when running on a hot, muggy day.

Take a cold shower before starting your workout. After taking a shower, keep your head damp to help you stay cool during your workout.

What you're wearing matters when working out in the heat. Opting for light-colored, sweat-wicking clothing is better; dark, heavier clothing may make you feel even hotter. Gears such as helmets or protective padding trap heat and increase your body temperature. Reduce your workout intensity and length if you have to put on your gear.

When it gets hot outside, stay hydrated by drinking enough water throughout the day and eating foods like fresh lettuce, watermelon, grapefruit, broccoli, and tomatoes that are high in water content.

There is nothing wrong with working out indoors at a nearby gym or, if you have the equipment, even at home. This may be your greatest option to stay cool and prevent a heat-related accident while still getting in your workout on days when there is an extreme heat warning.

If you start to feel lightheaded, sick to your stomach, or exhausted, pay attention to your body and take a rest. It's better to take a little break for relaxation than to push yourself too hard.

When you use or lose more fluid than you consume, your body becomes dehydrated because it lacks the water and other fluids it needs to function normally. Dehydration will occur if lost fluids are not replaced.

Dehydration isn't just your body losing water; it's also the depletion of electrolytes like sodium, magnesium, and potassium, all of which are necessary for breathing, moving, speaking, and generally being alert.

Early detection of dehydration symptoms is essential for effective hydration therapy and can help avoid a more acute, life-threatening situation. Dehydration can manifest in a number of ways, some of which are more evident than others.

• Dark urine or not urinating
• Lightheadedness/dizziness
• Rapid breathing and/or heartbeat
• Dry or flushed skin that doesn’t bounce back when you pinch it
• Dry or sunken eyes
• Confusion
• Fatigue
• Headaches
• White tongue
• Fever and chills
• Craving sweet foods

Drink lots of water and eat meals high in water to avoid being dehydrated. For the majority of healthy people, following the daily rule of following your thirst is sufficient.

It will also help if you always have a water bottle with you as it’ll remind you to stay hydrated. You can spice up plain water by adding fresh fruits like strawberries, oranges, lemons, or cucumbers. Eating your water is also an option! Consume more leafy vegetables, cantaloupes, watermelon, and tomatoes. Sip coconut water or electrolytes after working out. If you already feel dehydrated, stay away from alcohol because it will cause more fluid loss.

These suggestions help in avoiding dehydration altogether, which is simpler than trying to treat it after it has already occurred.

The Centers for Disease Control and Prevention reported that seniors are more likely to suffer heat-related diseases and injuries. Why is it that older individuals are more at risk of extreme weather than younger people?

Sweating is the body's primary method of controlling body temperature. As we age, our body becomes less effective at controlling our body temperature because we sweat less than we did when we were young. Older adults retain fat differently, which might further impede the body's ability to regulate its temperature.

Hot Weather Safety Tips For Seniors

Seniors may find it more challenging to handle the humidity and high temperatures. If you have elders in your family or neighborhood, it is vital to monitor them to prevent heat-related symptoms from developing into life-threatening heat stroke.

Check on your elderly loved ones to ensure that they are routinely consuming water throughout the day and boosting their fluid consumption on especially hot days or when there is more activity. Always bring water bottles with you when you leave the house.

The sun is most intense between 10 AM and 4 PM. Heat and humidity cause evaporation to slow down, forcing the body to work harder to maintain a normal temperature. So, try to keep your outdoor activities for just the morning and evening hours.

Dress them appropriately for the conditions. Pick loose-fitting, light-colored clothes that are easy to move around in. Cotton and other natural materials may feel cooler than synthetic ones.

Keep your senior connected to a local caregiving network. Provide your elderly loved one with an emergency contact list that they can easily access. By doing this, they can find out the names and telephone numbers of neighbors, doctors, emergency services, and caregivers.

The heatwave can affect everyone. It can be especially fatal to younger and older people, pregnant women, and anyone who has a history of health problems. So exercise caution whenever the temperature rises.

Keeping Cool In The Heat

There are many things we can do to safeguard our loved ones and ourselves when the temperature becomes hotter than normal. Staying cool during the heat wave is a must and here’s how you can do it.

Although it is best to avoid going out during the hottest hours, sometimes it is inevitable. If you must go out, use and routinely reapply sunscreen, cover your head with a hat, and take frequent rests indoors or in a shady location. You can stay cool by donning light-colored, loose-fitting clothing.

Make sure you stay cool. Avoid alcohol, caffeine, and hot beverages. Keep your body or clothes cool by taking a cool shower or putting cool water on them. It is the skin that removes heat from the body. Therefore, it is best to cool off as much skin as you can.

As you sweat all day long, you are losing liquids that need to be replaced to prevent dehydration. Replace the salts, sugars, and fluids you lose by drinking plenty of water and, if possible, isotonic sports drinks.

Making your home a place where you can escape the heat throughout the summer is crucial, therefore keeping it cool is essential to feeling comfortable. Aim to limit the amount of heat your appliances and cooking produce in the house. Avoid opening the door and windows during the day. Do it at night when the temperature is cooler to let the air circulate.

The hot weather threatens the health and well-being of people. With this advice, you'll be ready to cope with the heat.

Setting money aside for a few months' income can be difficult, especially if you're also trying to pay off debt from credit cards and/or loans. Though everyone's financial position is unique, many people debate whether saving money or paying off debt should be the priority. But there are ways to accomplish both at the same time.

Getting Out Of Debt While Saving Money

Have you ever thought about paying off your debt and growing your savings at the same time? It is possible!

Start by having a clear goal in mind. By determining where you want to be financially, you can plot a course that gets you there. Then, know exactly what you owe. Keeping track of your debt and being aware of fees and interest could help you prioritize and pay off your debt more quickly.

Next, create a budget to keep you on track. You can adapt the 50/30/20 approach, where you divide your income into three categories: your needs, wants, and savings accordingly. If possible, build a buffer for your checking account. Let some of your extra cash sit in your checking account rather than moving it to your savings account.

Any extra money after buffering your checking account and managing your debt can build your savings. Monitor your progress as you save more money and pay off your debt. Building momentum can help you make smart decisions, like saving more money and spending less.

A combined debt reduction and saving strategy will lessen your debt load and make you feel better about the future. Besides, real-time savings tracking will keep you focused and motivated.

One of the most beneficial things we can do for ourselves is to move for 30 minutes each day. This can help improve our sleep, physical health, and mental wellness. But regrettably, we don't always have the time to squeeze in an exercise session every day.

The concept of movement minutes can help with this because even if you don't have time to go to the gym, work out, and take a shower, you can still find a few minutes each day to stretch out, squat, or even dance! The aim is to keep moving throughout the day to keep your blood flowing and avoid sitting for extended periods.

How to Get More Movement in Your Day

Here are some tips on how you can add a bit of movement to each part of your day.

In the morning, start your day with at least 5 minutes of stretching. Brushing your teeth? Do some lunges or squats! If you are going for a coffee, switch driving to walking.

On your commute:

• Take the bike or walk instead of driving, if possible
• Stand while on the bus or train.
• Opt for a father parking space.
• Do calf raises or glute clenches when sitting.

At the office:

• Have walking meetings.
• Take calls standing or walking.
• Set a reminder to stand up and stretch every 30 minutes.
• Invest in a standing desk.
• Go for a lunch break workout.
• Take the stairs instead of elevators.
• Drink more water for more bathroom breaks.

At home:

• Turn cleaning into a workout.
• Dance to some tunes while cooking.
• Ride a stationary bike while watching TV.
• Stand up and stretch during commercial breaks.
• Stand and walk around while reading.

Start with these recommendations and add more as you go!