When working out, it is important to keep cool. Getting overheated can cause you a wide range of problems from muscle cramps to heat stroke. The possibility of problems, however, does not mean you should give up your workout routine. You simply have to take precautions to ensure you are staying safe while getting the most from your workout. Here are five tips for staying cool during your insane workout.
Have A Slushie
A 2009 study found in Medicine and Science in Sports and Exercise found that consuming a sweet, icy drink before running helped to lower core body temperature before exercise. It was more effective than drinking a sweet drink with no ice. Those who drank the icy drink before before their workout showed a lower core body temperature for up to 30 minutes and were able to keep going for 10 minutes longer than those who only had a cool drink with no ice. So, reduce your core temperature before you begin working out.
Cool Yourself From the Outside
Having a cooling towel or ice handy to give yourself a little refresher during your workout can be a lifesaver. Keep ice on hand near where you are working out. You can run ice along your skin on your neck, head, belly and thighs to help you cool down. There are also special micro-fiber towels that cool when doused with water. Place one of these cooling towels on your neck while working out to help you stay cool. There are even special vests and shorts made to carry ice packs to help you stay cool while working out.
In addition to using ice, you can also use simple H2O to cool yourself externally. If you dump a cup of cold water over your head, the cooling effect it has on you as it evaporates can be even greater than if you drank the water.
Finally, why not conduct at least part of your work out in the pool? Swimming is a great way to work out that places far less stress on muscles and joints than other methods of exercise.
Wear Cool Clothing
The rule of thumb here is that you want clothing that breathes. As air circulates, it causes sweat to evaporate from your skin, thus cooling you down. If the air does not reach your skin, sweat doesn’t evaporate and you do not receive the cooling effects for which sweating was intended. Loose fitting clothing that admits air circulation is good. UnderFit t-shirts are also good as they move with you and help to wick sweat away from your skin. Light colored clothing is also important as it will reflect heat and sunlight. Avoid black or darker colored clothing as these will draw in or retain heat.
Stay Out Of The Sun
This may seem like a no-brainer, but if you want to decrease the likelihood of a heat related illness or injury, then limit your exposure to the sun. Conduct your work out indoors in an air conditioned space. If you must work out outdoors, then choose a shady spot. If you are running, consider taking your run through the woods where you will have a leafy canopy to give you some relief from the sun’s rays. You might also consider working out early in the morning or later in the evening when the sun’s rays are not as harsh or powerful.
Watch What You Eat
If you are working out to stay fit, you were already doing this anyway. But, what you do and do not eat may shift a little bit when you are eating with an eye toward staying cool. Certain foods, like those with lots of spices, can stimulate a rise in body temperature. Similarly, stay away from foods that are high in protein or fat. Greasy foods, too, will be harder to digest. When your body is working harder to digest your meal, it can increase your body temperature as well.
Instead, choose simple foods that are easier to digest like fruits and vegetables. If you need some protein try eggs or yogurt.
If you want to stay cool during your workout, there are a lot of things you can do. Drink an icy drink before you work out; keep ice or cooling towels on hand; wear light-weight, light colored clothing– UnderFit t-shirts are a good choice; and eat simple easy to digest foods. Most of all, know your limits