Take It Outdoors!

Tuesday was the first day of summer and it sure felt like it! I was so happy to see that it was sunny, I tied up my running shoes, leashed up Bozeman (my Chocolate Lab/Vizsla) and started running down Lake Street. I immediately felt the heat and by the looks of Bo, I knew he did as well. I quickly brought us to a walk and started thinking how silly it was of me to jump right into summer running with out preparing (especially since we never really had a spring). 

Here are a few tips to help you avoid what happened to me... 

• Early morning is a great time to beat the heat.  Your day will be off to an awesome start and the hot temps usually wait until early afternoon.  If you are not a morning person, the late evening is another time you can avoid the heat.  Beware that if you save your workouts until the end of the day, the more life can get in the way.  Meet with a friend to have someone to help hold you accountable.
• Find some shade for your outdoor workout or choose cardio workouts like biking or swimming.  Changing the type of workout is beneficial regardless of the heat but finding relief from the sun can be a good motivator to change things up.  I love a shady set of stairs to climb or a hike on a cool trail. Let's be real, the rain is always our friend around here.  Go for a jog on those rainy days and let the change in weather add a little spice to your life.
• Make sure to drink water all day to prepare your body for the hard work ahead.  Staying hydrated will help you sweat which will keep your body cool.  You lose water through urination, respiration, and by sweating, and if you are very active, you lose more water than if you are sedentary.  Some experts believe you can estimate the amount of water you need by taking your weight in pounds and dividing that number in half. That give you the number of ounces you may want to drink each day.  If you exercise, you should drink another eight ounce glass of water for every 20 minutes you are active.
• Dress appropriately. Lightweight, loosefitting clothing promotes sweat evaporation and cooling by letting more air pass over your body. Avoid dark colors, which can absorb the heat. A light-colored hat can limit your exposure to the sun. I love lululemon! Check out some of their light weight tanks and shorts. 
• Finally, if it's too hot outside, take your work-out inside! You don't want to risk  heat stroke

Have fun and be safe!! 

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Traci Bartee operates  at Kirkland's Carillon Point. Have questions? Feel free to email her at traci@wearesuperfly.com.