• Body One Fitness

Beat the Heat!

As we enter the summer months, the temperature is rising and we’re getting antsy to go to the beach and enjoy our favorite activities in the sun! This week alone has had record high temperatures and as we enter the weekend and the following weeks ahead, the predicted trend is that this will continue. We all need to be especially mindful of our hydration and overall health during this time. The way to beat the heat, is to stay cool! 

According to The Mayo Clinic, signs of dehydration include: 

Infant or young child

  • Dry mouth and tongue

  • No tears when crying

  • No wet diapers for three hours

  • Sunken eyes, cheeks

  • Sunken soft spot on top of skull

  • Listlessness or irritability


  • Extreme thirst

  • Less frequent urination

  • Dark-colored urine

  • Fatigue

  • Dizziness

  • Confusion

When to see a doctor

  • Has had diarrhea for 24 hours or more

  • Is irritable or disoriented and much sleepier or less active than usual

  • Can't keep down fluids

  • Has bloody or black stool

Ways to keep cool but still enjoy the sun: 

  • Wear sunscreen when going outside and bring additional sunscreen with you if you plan to be out for a while

  • Try not to spend more than 30min-1hr at a time out in the direct sunlight (you know your body and what you are capable of doing, don’t push it is all we recommend) 

  • Bring enough water with you if you decide to go on a walk, run, bike ride, etc 

  • Drink water while you’re doing your daily tasks around the house

(ie: set an alarm reminder, have a family member in charge of water reminders, have a bottle/cup set on on your table full at all times, put sticky notes around your house or on the fridge, whatever works for you) 

  • If you have a pool at your house , be sure to take breaks to get out of the water/lounge chair and go inside/shade to cool down and hydrate 

  • Wear sun protection items when outside (hat, sunglasses, light breathable clothing)

We love seeing you all continue with your workouts, just remember to take it one movement at a time and pace yourself in this heat! 


“Dehydration.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 19 Sept. 2019, www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086. 

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