Published July 21, 2020 While staying active year-round is important, exercising in the summer heat can be challenging. How do you keep active while fighting dehydration? Jennifer Shelton, a health coach in Mission, Kansas, shares five tips on summer exercising.
1. Drink Up
Staying hydrated is important for everyone, and especially for those with PKD. Healthy hydration can prevent kidney stones and is important to overall kidney function and health. Because people vary in weight, Jennifer likes to use the formula of drinking half of your body weight in ounces. For example, a person weighing 150 pounds should strive to drink 75 ounces of water (about nine cups or 2.2 liters) per day.
2. Replace Electrolytes
You can replenish electrolytes that are depleted when you sweat—sodium, calcium, and potassium—with foods or liquids. Yogurt, soy milk, squash, leafy greens, celery, coconut water, watermelon water, and milk are all high in electrolytes.
3. Work out indoors
Exercising in fresh air is great, but when it begins to feel too hot, then just take your workouts indoors or into the shade. The shade can be 10 to 15 degrees cooler! And whether you prefer HIIT, yoga, or strength-building workouts, you can turn any room into a home gym with just a few pieces of equipment.
4. Cover Your Skin
Light-colored, moisture-wicking fabrics pull the moisture from your body into the fabric, which then evaporates quickly. It might be counter-intuitive, but wearing a long-sleeved, moisture-wicking shirt will keep you cooler than short sleeves. Cooling neck towels and bandanas are also very helpful in keeping you from getting overheated during exercise.
5. Get In the Tub
Bring down your body temperature after a workout by taking a cold bath or shower. Nothing feels better after a tough workout than cooling down with a relaxing shower.
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