How to Beat the Heat while You Log Your Steps for Walk CabarrusAug 11, 2020 04:30PM ● By Jason Huddle
Did you know adults need at least 150 minutes of physical
activity each week? Or that kids need at least 60 minutes of physical activity
a day? Walking can be a great way for the whole family to Move Your Way! But with
days constantly in the low to mid 90s, it’s hard to find the motivation to get
out and be active. What do you do when it feels too hot to do anything?
Look no further than the participants in the community-wide walking campaign, Walk Cabarrus, who have managed to log nearly half a billion steps since mid-March despite the heat! With a goal of reaching 1 billion collective steps by the end of the year steadily approaching, they’ll need everyone in Cabarrus County to register at walkcabarrus.com, get out, get walking, and log their steps. That includes YOU!
To help inspire you to get started, Walk Cabarrus in coordination with Move Your Way —a nationwide campaign from the U.S. Department of Health and Human Services to promote the recommendations from the Physical Activity Guidelines for Americans. Physical activity can help you sleep better, focus better, and feel better! The tricks below can help you beat the heat and keep your body active this summer. Just follow the simple formula of Repair, Refuel, Rehydrate!
This one is simple. It’s all about taking care of your body after its been active. Stretch, rest, recover, and then get back at it. Don’t try to do too much at once, especially in this heat! Listen to your body and what it needs to be successful.
When it comes to fueling your body before or after a workout, here are some helpful nutrition tips:
· Consume carbohydrates 30 minutes to an hour prior to being active. Carbs are your body’s #1 source of energy!
· Include small amounts of protein, which may help reduce post-exercise muscle soreness.
· Eat a snack 30-60 minutes post-workout.
Some healthy snack options to consider include:
· Peanut butter & banana sandwich
· Apple & nut butter of choice
· Handful or nuts & dried fruit
· Pretzels & cheese
· Greek yogurt with granola
Water makes up 75% of our brains, 92% of our blood, 22% of our bones, and 70% of our entire body. To say that water is essential would be an understatement. However, when you sweat, you lose some of that necessary water.
Here is a guide for how much water you should consume before, during, and after physical activity in order to replenish your body:
Before = 16-30oz
During = 10oz every 20 minutes
After = 16-24oz
Naturally, the hotter it is, the more you sweat and the more you have to drink, so keep that in mind on hot days!
Even if you’re being mindful of your water consumption, you still should be aware of the signs of dehydration. Be on the lookout for dizziness, lethargy, cramps, and nausea. When in doubt, check the color of your urine:
Clear to light yellow = hydrated
Yellow = mildly dehydrated
Dark yellow – severely dehydrated
Remember, some activity is always better than none! Walking for just a few minutes a day can go a long way toward helping you stay active. Every one of these tips will help you combat the hot summer weather while you stay active! If you’re looking for more great health tips, check out the Move Your Way webpage at walkcabarrus.com. And don’t forget to register for FREE today!
Move Your Way is a service marks of the Department of Health and Human Services. Used with permission. Participation by Cabarrus Health Alliance does not imply endorsement by HHS/ODPHP.