{"id":4549,"date":"2016-07-15T09:00:31","date_gmt":"2016-07-15T13:00:31","guid":{"rendered":"http:\/\/elbowglitter.com\/blog\/?p=4549"},"modified":"2016-07-15T08:36:25","modified_gmt":"2016-07-15T12:36:25","slug":"staying-healthy-heat","status":"publish","type":"post","link":"http:\/\/elbowglitter.com\/blog\/2016\/07\/15\/staying-healthy-heat\/","title":{"rendered":"Staying Healthy in the Heat"},"content":{"rendered":"<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/IrFxl91nrvE\" width=\"420\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>Hello heatwave!<\/p>\n<p>It is approximately one zillion degrees outside, give or take. \u00a0I don&#8217;t know about you, but that makes workouts a challenge for me. \u00a0Biking isn&#8217;t quite as bad because you create your own wind. \u00a0But running&#8230; ugh. \u00a0So very warm.<\/p>\n<p>Here&#8217;s what I&#8217;ve found works for me to stay healthy and keep moving in the heat.<\/p>\n<h2>Hydration<\/h2>\n<p>Hydration is obviously key. \u00a0But I don&#8217;t just mean staying hydrated while you workout. \u00a0No, you need to make sure you&#8217;re properly hydrated at all times. \u00a0There is a lot of different &#8220;wisdom&#8221; out there about how much water you need &#8211; 64 ounces, 100 ounces, juice counts, juice doesn&#8217;t count, etc. \u00a0I tend to aim for 100 ounces in the summer, plus whatever I consume while working out. \u00a0But this isn&#8217;t a challenge for me. \u00a0I&#8217;m not forcing down water or anything. \u00a0So if you don&#8217;t drink very much water right now, don&#8217;t worry about hitting a certain goal. \u00a0Just try to add a glass of water here and there.<\/p>\n<h2>Electrolytes<\/h2>\n<p>For me, figuring out electrolytes (specifically sodium, but really electrolytes in general) was a huge thing. \u00a0I used to get crushing headaches after a long run until I discovered that salt after a workout helped. \u00a0If it helps after a workout, it must help during too, right? \u00a0I&#8217;ve used salt pills and recently switched over to Base Salts, which I really like. \u00a0Using electrolyte beverages just wasn&#8217;t cutting it for me. \u00a0So as you&#8217;re training in the heat, experiment. \u00a0Maybe the electrolyte drinks will work for you. \u00a0Maybe you need something more. \u00a0Since I don&#8217;t eat much processed food and don&#8217;t habitually salt my food, when I have a hot workout coming up, I make a point to add some salt to my meals, just a sprinkle here or there. \u00a0It&#8217;s made a huge difference in how I feel after a workout.<\/p>\n<h2>Sunscreen<\/h2>\n<p>Wear sunscreen. \u00a0Just do it. \u00a0I don&#8217;t care what kind you use, just make sure you apply it properly. \u00a0And if you&#8217;ve had a few burns over the years, it never hurts to see a dermatologist for a skin check. \u00a0I get one every year, just to be safe. \u00a0It&#8217;s quick and easy and the reassurance is awesome.<\/p>\n<h2>Time of Day<\/h2>\n<p>If you haven&#8217;t noticed, it&#8217;s much warmer out in the middle part of the day. \u00a0Getting in your workout early can really help you beat the heat. \u00a0But you have to be smart and safe. \u00a0I&#8217;m not going running at 3am in the dark outside. \u00a0It&#8217;s just not happening. \u00a0But there are running groups that meet early to get in their training. \u00a0Safety in numbers and all. \u00a0Just make sure you&#8217;re wearing a lot of reflective gear. \u00a0Not just light colors &#8211; they don&#8217;t illuminate like you think they will. \u00a0Reflective gear, blinky lights, the works. \u00a0The more ridiculous you think you look, the better off you are.<\/p>\n<h2>Listen to Your Body<\/h2>\n<p>This is the most important part of working out in the heat. \u00a0Listen to your body. \u00a0You will probably have to slow down a bit. \u00a0That&#8217;s okay. \u00a0If you find yourself struggling to recover after a workout or find that you&#8217;re way more exhausted than you think you should be, get some rest. \u00a0Heat is hard on your body even when you&#8217;re not exerting yourself, so be smart. \u00a0It&#8217;s better to go into a race slightly undertrained and healthy than sick or injured.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hello heatwave! It is approximately one zillion degrees outside, give or take. \u00a0I don&#8217;t know about you, but that makes workouts a challenge for me. \u00a0Biking isn&#8217;t quite as bad because you create your own wind. \u00a0But running&#8230; ugh. \u00a0So very warm. Here&#8217;s what I&#8217;ve found works for me to stay healthy and keep moving [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"footnotes":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[41],"tags":[],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Staying Healthy in the Heat - Elbowglitter<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/elbowglitter.com\/blog\/2016\/07\/15\/staying-healthy-heat\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Staying Healthy in the Heat - Elbowglitter\" \/>\n<meta property=\"og:description\" content=\"Hello heatwave! 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The time of year where you go outside and are immediately\u2026","rel":"","context":"In &quot;Product Review&quot;","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/elbowglitter.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_1949-scaled.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":4250,"url":"http:\/\/elbowglitter.com\/blog\/2016\/02\/09\/diet-changes\/","url_meta":{"origin":4549,"position":2},"title":"Diet Changes","date":"February 9, 2016","format":false,"excerpt":"After yesterday's Inside Tracker post, someone asked what sort of changes I had made to improve my cholesterol numbers.\u00a0 And well, I can't tell you specifically what changes had what effect, but over the past few months, here's what I've been working on in regard to my diet. Hydration Hydration\u2026","rel":"","context":"In &quot;Weight Loss&quot;","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/elbowglitter.com\/blog\/wp-content\/uploads\/2016\/02\/plate_1455026160-300x206.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":4385,"url":"http:\/\/elbowglitter.com\/blog\/2016\/04\/14\/keeping-busy\/","url_meta":{"origin":4549,"position":3},"title":"Keeping Busy","date":"April 14, 2016","format":false,"excerpt":"Yesterday was a long day.\u00a0 An awesome day, but a long day.\u00a0 I went to the ceremony pictured above (my photos are much less awesome).\u00a0 My job affords me a lot of very cool opportunities. 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