If you are exercising outside in the summer....you need to read this!

Strategies for Training in the Heat

Keeping athletes and clients performing at their peak while also avoiding heat-related illnesses takes preparation and planning. Bodies need time to adapt to the increased physiological demands of training in warm environments. But even with preparation and planning, heat illnesses can and still do occur.

Heat illnesses generally affect those with lower levels of fitness. More fit individuals are typically better able to tolerate exercising in the heat, acclimate quicker, and sweat more. To help yourself meet the demands of training in the heat, acclimate yourself to the warmer environment over a 10 to 14 day period, balancing the length of training sessions with intensity (i.e., long duration with a low intensity, or short duration with a moderate intensity). Adequate hydration is another key component to preventing heat illnesses, as inadequate hydration decreases the body’s sweat rate. Replace fluids lost to sweat and urination, and take hydration breaks during training or exercise. (Contrary to Coach Boone’s words in the iconic football movie “Remember the Titans”, water is not for cowards nor does it make you weak.)

Evaporation of sweat is the body’s key mechanism for staying cool. Humidity decreases the rate of sweat evaporation, as can limiting the skin’s exposure when wearing long sleeves or long pants. If possible, reduce the amount of gear and clothing worn, especially during the acclimation period. Selecting moisture wicking fabrics will speed the rate of evaporation over less permeable materials such as cotton. Also attempt to schedule training or exercise during the cooler times of the day, either in the early morning or early evening, or move into climate controlled indoor venues when available.

Heat can also affect children differently, since they have immature thermoregulatory systems, including both a delayed response and limited ability to sweat. They may require a longer timeline to acclimate, incorporation of more rest breaks, extended cool-downs, and frequent reminders to hydrate.

Cajun Veggie Chips

Here's a nutritious way to enjoy some crunchy, tasty chips. By thinly slicing and baking vegetables, you're able to get your chip fix without tanking your fitness results. Make a large batch on the weekend and portion your veggie chips out into ziplock bags for the week. Servings: 4 

Here's what you need:

• 2 lbs of root vegetables, thinly sliced (sweet potato, parsnips, beets or carrots)
• Sea salt
• Cajun spice

1. Preheat the oven to 375 degrees F. Line a rimmed baking sheet with parchment paper. 
2. Thinly slice the root vegetables with a mandoline slicer, to 1/8 inch thickness. Toss the sliced veggies with a sprinkle of sea salt and Cajun spice. 
3. Spread the sliced veggies over the prepared baking sheet. Roast for 20 minutes, or until crispy. Enjoy!

Nutritional Analysis: One serving equals: 139 calories, 0g fat, 287mg sodium, 22g carbs, 8g fiber, and 3g protein 

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