Community Corner
Keeping It Cool While Staying Fit
Staying active is important. But make sure you stay hydrated, avoid the sun and wear the right clothes.
During the summer we all want to be outside and enjoy the sun and warm weather. But you need to be aware of the dangers of working out in increased heat and humidity.
“If you want to work out or go for a run then try to do it in the morning or in the evening so you avoid the worst heat in the middle of the day” says Martha Evarts, the owner of Curves in Madison. On really hot days, exercising indoors, or at an air-conditioned gym might be the best bet, she said.
Our bodies regulate heat and cool itself by releasing sweat. But when we are sweating profusely, the body looses fluid, leading to dehydration. When your body gets to the point where it can no longer cool itself, that can put your internal organs and central nervous system at risk, leading to heat exhaustion or heat stroke. Warning signs of heat exhaustion can include general fatigue, weakness, nausea, dizziness and muscle cramps.
What you wear is also important.
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“The most important thing is to avoid cotton, your tops, your pants and even your socks should be a synthetic blend. Cotton holds on to moisture and the clothes get heavy, and start to rub which can give you a rash or blisters” says Chaz Koch, manager at Sound Runner in Madison.
He also points out that staying hydrated is key.
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“Get a hydration belt so you can sip water during your run” he says.
7 cool tips
1. Drink water before, during and after your workout. For longer workouts you might need a sports drink with electrolytes.
2. Listen to your body and don´t try to keep the same pace you usually do or try to keep up with a buddy who is in better shape than you.
3. Wear the right clothes. Avoid cotton, wear clothes that breathe and export moisture.
4. Wear a hat and sunglasses. This will protect your head and your eyes from the scorching hot sun.
5. Don´t forget the sunscreen. Choose one that is sweat proof.
6. Try to work out in the mornings or evenings, avoid the hottest hours of the day. Before 6 a.m. or after 7 p.m. is preferably.
7. End your workout with a dip in the pool or in the Long Island Sound. This cools you down quickly and gets your body temperature back to normal.
More ideas:
Run or walk along the water
This is a perfect run along the water. Start in downtown Madison, run down East Wharf, Middle Beach to Surf Club and turn back (5 miles). Check out a map here.
Hammonasset State Park
This is perfect place for runs and walks, especially since there is a water fountain half way. And you can cool off in the water afterwards. Start at West Beach and go all the way out to Meigs Point and back (6 miles). Check out a map here.
Group Runs
Don´t feel like running alone? Sound Runners arranges weekly group runs. Wednesdays 6.30pm and Saturdays 8.00am. Speed and distance varies and they are totally free. Contact store for more info. http://soundrunner.net
Shade and sea breeze
A nice run or walk with shade from treas and a nice breeze from Long Island Sound. In Clinton, start at Beach Park Road, run along Shore Road, Grove Beach Road, Old Mail Train and then back (7 miles). Check out a map here. http://classic.mapmywalk.com/route/us/ny/new%20york/516131159647832353
Paddle away
Stay cool on the water and rent a canoe or kayak at Indian River Marina in Clinton. Go up Hammonasset River or along the Shoreline. $12/hour, half day $36 and full day $55. Call (860) 664-3704 or (203) 606-1902 to schedule rentals.
Walk in the marina
For a shorter walk or run with nice views over the water and the marina in Clinton, start at Pearl Street, walk down Pratt Street, Harbor Parkway, Riverside Drive, Grove Street and back up to Pearl Street (3,31 miles). Check out a map here. http://classic.mapmywalk.com/route/us/ct/clinton/208131168448192469
