Summer is a fun and exciting time of year. But the summer also brings stifling heat and humidity. It is very important to protect yourself from hot weather! There is a constant danger for heat related illnesses, exhaustion and even heat stroke. Stay safe this summer and check out the following tips to beating the summer heat.
>>>Early Morning & Evening Skate Sessions
The mid-day summer sun can be brutal sometimes. Even the thought of going outside will make you sweat. When it's too hot during the day, try skating in the morning or evening. Morning skate sessions are a great start to the day. Getting a cardiovascular exercise in the morning will help build a stronger metabolism and will give you more energy for the rest of the day. Evening skating can be refreshing and fun. Remember to be safe at night! Always wear a helmet and protective pads and more importantly reflective clothing and/or lights.
>>>Drink Fluids & Stay Hydrated
If you choose to venture out and skate in the mid-day sun, the most important thing to remember is to stay hydrated. A steady flow of water is key to keeping cool in the hot summer sun. Don't wait until you're thirsty to drink. During heavy exercise in a hot environment, drink two to four glasses (16-32 ounces) of cool fluids each hour. Heavy sweating removes salt and minerals from the body. These are necessary for your body and must be replaced. A sports beverage can replace the salt and minerals you lose in sweat.
>>>Wear Appropriate Clothing and Sunscreen
Choose lightweight, light-colored, loose-fitting clothing. Lightweight pads with Coolmax lining also helps with keeping a steady flow of air over covered areas. Sunburn affects your body's ability to cool itself and causes a loss of body fluids. It also causes pain and damages the skin. If you must go outdoors, protect yourself from the sun by wearing a wide-brimmed hat (also keeps you cooler) along with sunglasses, and by putting on sunscreen of SPF 15 or higher (the most effective products say "broad spectrum" or "UVA/UVB protection" on their labels) 30 minutes prior to going out.
If you are not accustomed to skating or exercising in a hot environment, start slowly and pick up the pace gradually. Take plenty of rest stops and water breaks. Take your breaks in a cool area or at least into the shade, and rest so that your body's thermostat will have a chance to recover.
>>>Skate Near Water
Boardwalks and lakeside trails are perfect for skating. The water keeps the surrounding air cooler and much more hospitable for skating and outdoor activities. Trees along lakeside trails will provide shade for much needed rest stops. Remember to bug spray to avoid unwanted mosquito bites on water front trails and boardwalks.
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