High temperatures can lead to dangerous overheating during exercise. Vacaville temperatures will continue to stay high for at least another month. These tips can help you stay cool while keeping active with indoor and outdoor pursuits.
1. Work on heat acclimation.
Regularly exposing yourself to short bits of heat while exercising helps increase blood volume, which allows your body to better cope with high temperatures. Do about 10 minutes of jogging, cycling or lifting outside each day. You can gradually increase the amount of time to get more used to the heat.
2. Wear breathable clothing.
It’s a myth that cotton breathes well. It may even make you feel hotter. Workout clothes made of synthetics that are specifically designed to wick away sweat can help your body do a better job regulating its temperature.
3. Drink regularly.
Small, regular sips can keep you hydrated and cool while you exercise. Do not wait until you are thirsty, since you may already have sweated out precious fluids by then. Your water should be in an insulated bottle that keeps it colder. You can also freeze a small amount of water in the bottle before filling it to keep it colder longer.
4. Dump cold water over your head.
This, obviously, is just for your outdoor workouts. The sensation of the cool water can help you override overheating. You can even start cooler by taking a cool shower before heading to your workout.
5. Use ice.
Rubbing ice on pulse points can help cool you down during a long, outdoor workout. Some ultra-marathoners keep cooler by filling a scarf with ice and wrapping it around their neck.
6. Stay in the shade.
Keeping out of direct sun can make outdoor workouts easier in hot weather. Find a tree-shaded area in your yard or a public park to help keep cool.
7. Work out early or late.
Switch from a mid-day workout to one just before you go to work. Or, wait until sunset to get access to cooler weather. It’s hottest outside between 10 am and 3 pm, so if you can avoid those hours, you can keep yourself cooler all throughout the hot weather.
Most importantly, listen to your body. If you are feeling faint, weak, dizzy or nauseated, these can all be signs that you are close to heat exhaustion. By avoiding the worst of the heat and making plans around it, you can keep yourself cooler through the end of the summer while still enjoying your favorite activities.