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Stay Cool: ScubaFit® tips for exercising in hot weather

(DiverWire) DiverWire fitness consultant Gretchen Ashton is widely regarded as one of the foremost fitness experts in the scuba diving industry. Her ScubaFit company is a great resource for scuba divers of all levels looking to stay fit and get the most from their dives.

This month, Gretchen talks about the importance of staying cool and being well-hydrated during the hot summer months.

  • Exercise during the cooler hours of the day.

When temperatures and humidity are soaring, early morning is a great time to exercise. Women are affected more than men by humidity combined with high temperatures. If early morning is not an option find the next best option, which is most likely after sunset.

  • Hydrate before, during and after the workout.

For most adults it is recommended that men drink approximately 13 – 8 ounce glasses of water and women drink approximately 9 – 8 ounce glasses of water every day. Hydration ideally begins 2 to 3 hours before exercise.  Sports drinks and electrolytes are recommended as a supplement to water if workouts are longer than 60 minutes.  Replenishment is recommended with 16 to 30 ounces consumed over an hour.

  • Exercise at a lower intensity.

A little exercise is better than no exercise.  Go for a walk instead of a run, swim instead of bike, perform a total body circuit with cables and bands instead of resistance training with weights. Maintain a moderate intensity.  Think of it as cross training.

  • Find a temperature controlled location for a workout.

Many fitness centers maintain controlled temperatures year-round, but not all.  Other options include exercising at home, especially if the home is air conditioned.  Other ideas include mall walking at a local shopping center.

  • Get wet.

Swimming, water aerobics, stand up paddle boarding and surfing are great forms of water exercise.

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