Stay Cool Under the Hot Sun

Summer’s getting underway, and it’s likely that many of your clients or class participants are headed outdoors to enjoy it. While outdoor activity is alluring this time of year, there are some risks involved. Hayley Hollander, IDEA member and personal trainer in Las Vegas, knows how to stay safe in warm weather. “If you’re not prepared for the sun, its temperatures can create a dangerous environment for you and your clients,” warns Hollander. Here are her top tips for staying safe under the sun:

• Prehydrate. The best defense against heat illness, and the best way to ensure optimum performance, is to drink at least 8 ounces of liquid right before training.
• Break for Water. It is especially important during hot-weather training that both trainer and client stay hydrated. Try to drink 8 ounces of water at least once every 15 minutes.
• Educate. Keep clients updated on the latest research on water intake. An average person should consume about 96 ounces daily. Intake should increase during active periods of the day.
• Find Cover. Shade can be your best friend during the summer, as temperatures drop by up to 10 degrees in the shade. Seek out covered locations to enhance exercise performance and recovery.
• Offer Cold Blankets. Fill an ice-cold cooler with towels and offer them to clients as a reward for a job well done. Instruct them to place a towel on the carotid artery to aid with body temperature recovery. Alternately, ask clients to bring bandanas to dip into the cooler throughout the workout.