Summer can be a great time to get moving, try new activities and work toward your weight loss goals. But in the South — especially in places like Atlanta — the heat can be extreme, making outdoor exercise challenging and even dangerous if you’re not careful.
If you’ve recently had bariatric surgery or are working toward a healthier lifestyle, it’s important to adapt your weight loss routine to the summer weather. Here are a few simple and safe ways to stay active, cool and on track.
Hydration comes first
Sweating is your body’s natural way to stay cool. But to sweat, your body needs fluids — and that means you need to hydrate consistently, especially in the heat.
Drink at least 8 ounces of water every hour you’re outside. If you’ve had bariatric surgery, you may need to take small, slow sips.
Use a sugar-free electrolyte drink when working up a sweat to replace the calcium, potassium and magnesium you lose. Powerade Zero, Gatorade Fit, Bodyarmor Lyte and sugar-free Liquid I.V. are a few great options. Though be mindful of sodium when using electrolyte drinks; typically, one drink per day is sufficient.
Start hydrating before you go out and don’t wait until you’re thirsty. Dehydration can come on quickly and make it harder for your body to regulate temperature, putting you at risk for overheating.
Time your workouts wisely
When it’s hot, avoid exercising in the middle of the day. Instead, aim to be active during the coolest times — early in the morning or after sunset. Not only is it more comfortable, but it’s also safer for your heart and body temperature.
If the weather is too hot even then, take your workouts indoors. Use a treadmill, watch workout videos, or visit a gym or fitness center. Air conditioning and shade can make all the difference.
Make a splash
Swimming and water aerobics are excellent low-impact exercises that also help you stay cool. Being in water not only helps regulate your body temperature, but it’s also easier on your joints — a major plus if you’re just starting your fitness journey or recovering from surgery.
Even just walking in the shallow end of a pool can be a great full-body workout.
Dress for the heat
The right clothing can go a long way toward keeping you comfortable. Choose light-colored, breathable materials like cotton or moisture-wicking fabrics. These allow your skin to breathe and help manage sweat.
Wear a hat or visor to keep the sun off your face and prevent sweat from dripping into your eyes.
Remember to use sunscreen with SPF 30 or higher for skin cancer prevention when exercising outdoors. And consider keeping a small cooler with a wet towel or cloth you can use to wipe your face and neck when needed.
Listen to your body
Above all, pay attention to how you feel. If you start to feel lightheaded, dizzy or unusually fatigued, stop immediately, find shade and rehydrate. Summer is a great time to get active and lose weight — but not at the cost of your health.
By being proactive and making smart choices, you can take advantage of the season and continue moving toward your weight loss goals, even in the Georgia heat.
Content provided by Bariatric Innovations and Northside Hospital Surgery & Weight Management, which offers specialists and comprehensive solutions for when diet and exercise are not enough.
Learn more about bariatric surgery at Northside Hospital.
