Here we are. Summer in SW Florida! It is HOT! We try to exercise early in the morning before the sun comes up, but seriously, does it really make it better? Okay, maybe the sun is not beating down on you, but the humidity is high, and the temperatures are in the 80s already!
This is where knowing your Hauser Diet Type is helpful. Those who type as protein-fat based Diet Types such as the Hauser Lions and Otters typically tolerate the heat because they are typically cold. Conversely, those who type as Monkey and Giraffe Diet Types (more vegetarian) are typically hot – thus working out in the SW FL summer is brutal! Of course, the Dr. and Dietitian’s Diet Types fall opposite each other – Otter and Monkey. Thus, Dr. Hauser loves the heat, Marion, not so much!
Tips for managing the heat while exercising or working in the heat:
- Consume more acidic foods prior to and after your workouts. By “acidic” we mean foods that will lower your blood pH. Why? When overheated, your blood pH is elevated or more alkaline. Foods that acidify the blood are coffee, lemon water, fruit, fruit juices, and carbohydrates.
- Consume both water and sports drinks during extensive workouts or prolonged periods of time in the heat working or doing gardening etc. We lose more energy and fluids; thus, we need to replenish.
- Watch your electrolytes. With added perspiration comes increased fluid AND electrolyte loss. Those who perspire heavily may need to take additional electrolytes. We utilize electrolyte capsules and/or powders that can be added to water. We choose natural items that do not contain dyes or fructose.
- Dress appropriately. Moisture-wicking workout clothing helps keep the body cool. Sweat bands and/or hats/visors to keep the sun out of your face are extremely helpful. We also utilize cooling towels when running or gardening. These can be moistened and used to wipe your face, chest, and arms. Cotton clothing soaks up perspiration, thus we recommend avoiding it.
- Add ice to your beverages. This may sound like a simple idea, but sometimes we forget. Ice will cool down the body. If you like a cup of coffee prior to working out, make it an iced coffee!
- Monitor your heart rate and overall feeling of wellness while exercising in the heat. At times, you may need to take intermittent walk breaks to keep the heart rate down. Deep breathe in through the nose and out through the mouth. It is okay to do this. You want to stay safe.
- Consider exercising indoors. We have a basement gym with a treadmill and elliptical and can put our bicycles on trainers to ride inside. If it is just too hot outside, you may need to move indoors and get that fan out.
- Get in the water! Even warm water cools you down. If you have access to a pool, get in it! Aqua jogging is a wonderful way to beat the heat instead of regular running. We have used this method for various injuries as well. Walking and exercising in the pool keep you cool as well!
Here are a couple of ideas for summer cooling foods:
- Make salads so you do not have to heat up your kitchen! Grill shrimp, chicken, or steak and use on the salad. Or make egg, tuna, or shrimp salad.
- It is smoothie time! These can easily add up in calories, but one of Marion’s favorite post-workout smoothies is made from 1 cup blueberries (frozen), 1 banana (frozen), 2 scoops pea protein, 1 to 1 ½ cups of oat milk, 1 cup fresh spinach or kale (also frozen), ice cubes, and a tsp of nut butter. You can also add chia or flax seeds. This makes two servings.
- Fruit! Fresh fruit is higher in carbohydrates, and nutrients, fiber, and water! Thus, it makes for a great snack. One of Marion’s favorites, especially made with fresh melon cubes, but other fruits as well, is to drizzle the fruit with fresh lime juice (add zest if you love lime like we do), sprinkle with sea salt, and drizzle with a fruit-based balsamic vinegar. This may sound weird, but for those who love savory, you will love it.
Be mindful out there. Monitor how you are feeling. And keep moving!
