Beat the Heat: Get Lean and Get Fit Safely During Summer

Hydration

Hydration is a big one. WLS patients are at double risk for dehydration during the summer. First, there’s the heat. Second, there’s the difficulty of meeting your fluid needs already, since you can’t drink with meals.

Under normal conditions, you need at least 64 ounces of fluid per day. That’s 8 cups or 4 half-liter water bottles. Here’s one way to get in your fluid.

• Start with 1-2 glasses as soon as you wake up.
  
• Have a cup 30 minutes after breakfast, and an hour after that (or 30 minutes after your mid-morning snack if you have one).
  
• Have a cup or 2 30 minutes after lunch, and an hour after that (or 30 minutes after your mid-afternoon snack).
  
• Have 1-2 cups at least 30 minutes before and after dinner.
  

Don’t forget to go calorie-free and non-carbonated with your beverages!

You need more liquid when it’s hot, and a little extra when you sweat heavily during exercise. Remember, water is fine. You don’t need sports drinks unless you are exercising intensely for more than 90 minutes. Drink extra an hour before your workout, every 15 to 20 minutes during it, and when you’re done.

Stay Motivated

Don’t let the long, lazy days of summer lull you into being lazy! It may be hot, but there are better things to do – like exercise! - than sit on the couch (and by the way, cranking up the a/c while you watch TV is expensive). Here are a few ways to get yourself moving.

• Walk somewhere cool and inviting, such as in the mall or along the beach.
  
• Get a friend, or a group of friends, to get moving with you. The more the merrier, whether you break up into walking groups of twos and threes, or you play a big game of volleyball or tag.
  
• Set a goal to finish a 5k by the end of summer, and train for it.
  
• Let the gym pay for the air-conditioning. Take advantage by trying new classes, using each of the cardio and weight machines, and playing with equipment like free weights, kettlebells, weighted medicine balls, and Bosu balls. The gym has more equipment than you’ll ever have at home, so use it and have fun with it.
  

Safety Precautions

Safety comes first. Avoid activities that are very hot and can put you at risk for heat stroke. Instead, go indoors to an air-conditioned gym, or choose cooler options like swimming, or walking in a shaded park. Most of the time, you can beat the heat by exercising very early in the day, which is the coolest time, or later in the evening, after the sun goes down.

If you’re exercising outdoors, tell someone where you’re going, your route, and when you’ll be back. Better yet, get that someone to go with you!

Don’t exercise in severe weather warnings, such as extreme heat, tornado watches, or electrical storms. Never go near water during a thunderstorm.

Count Calories

Okay, this one applies year-round, but it’s worth a reminder now. That’s because, in the heat of the moment, you might forget about your WLS rules. What will you order when you and the kids flag down the ice cream truck? (Nothing). What do you say when you’re offered a cold beer at your neighbor’s backyard barbecue (“No, thanks – got my water right here!”). How do you avoid the baseball game peanuts (suck on ice cubes), hot dogs from beach vendors (PYOP - pack your own protein), and freshly baked blueberry pie (enjoy your own fresh blueberries)?

These are some tips for losing weight, staying hydrated, and getting in your exercise without putting yourself at serious risk. What are your summer tricks?