Exercising consistently is essential to maintaining good health. Yet, the heat of the Santa Clarita Valley can be a real detriment to being active — especially during the summer when the weather is the hottest.
High temps can make people more fatigued and less motivated, and athletic performance can falter. If you love exercising outdoors, then your windows to work out shrink, making it even more difficult to schedule.
Yet, you cannot spend all of summer chilling on a floaty in the pool. In this article, you will learn how to train safely during the summer, including tips for proper hydration (it is more water than you realize).
6 Steps to making fitness in Santa Clarita summer safe
1. Hydration
Staying hydrated in the dry heat of the valley is no laughing matter. Water constitutes about 70 percent of your body weight. On a normal day, most adults should drink ½-1 oz per pound per day. This is equal to 2 ⅓ to 4 ⅔ quarts of water per day for a 150-pound person.
According to John Hopkins, there are three components of hydration to consider:
- Before the workout: Drink 24 ounces of water two hours before the activity.
- During the workout: Drink 6 to 12 ounces for every 20 minutes of physical activity.
- Post-workout: Drink 16–24 ounces of water, depending on how much you sweated.
When you are tired of drinking water, hydrate with these other tasty options.
- Herbal ice tea
- Coconut water
- Carbonated water
- Watered down juice
- Fruit - watermelon, grapes, and melons
- Vegetables - tomatoes, lettuce, celery, cucumbers
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2. Electrolytes
When you exercise in the heat, water is not enough. Just as important as water are electrolytes. Electrolytes are minerals, including sodium and chloride (the same ingredients in table salt), potassium, magnesium, and calcium. Electrolytes are in nearly every fluid and cell in your body. Their role is to:
- Boost energy
- Reduce recovery time
- Minimize muscle cramps
- Aid in athletic performance
When you sweat, you lose electrolytes. They must be replaced so your body can maintain proper mineral levels and hydration. Electrolyte drinks and supplementary powders and tablets can be taken daily, especially on active days. If you do not have any on hand, add a little lemon juice and a pinch of mineral salt to your water.
3. Proper attire
When it's in the 90s and 100s, most people's instinct is to shed as much clothing as possible while staying decent. That is a fine choice while relaxing at home, but if you are out on the courts or the paseos, unprotected skin is an invitation for burning and dehydration.
Lightweight and light-colored clothing that covers your skin is best for the outdoors in the Santa Clarita summers. A hat and sunglasses are also necessary to protect your face and eyes.
4. Time your workouts well
Attending fitness classes in the air-conditioned indoors is a great choice to keep you protected from the sun. However, if you can’t resist playing tennis or pickleball, working out in liquid cardio class, or jogging on the trails, try to go early in the morning or later in the evening. Avoid peak times of noon to 4 pm when the heat is at its worst.
5. Consider indoor options
You may want to delay performing some or all of your outdoor workouts until autumn rolls around and the temps drop.
Indoor classes offer a temperature-regulated environment, helping to minimize dehydration and excess sun exposure. A well-appointed fitness center should provide a wide variety of options. Summer is a great time to try a new fitness class. Check out strength training, HIIT, Pilates, yoga, spin classes, or barre!
6. Be aware of the signs of heat exhaustion
It can be easy to brush off signs that you are feeling “off” when you are in the middle of a match. However, paying attention and heeding those early signals can make a significant difference in your health.
Signs of heat exhaustion include:
- Nausea
- Heat rash
- Dizziness
- Headache
- Clammy skin
- Excess sweating
- Muscle cramps
- Rapid breathing and pulse
If you notice yourself or a fellow member experiencing these symptoms, move quickly indoors, especially to an air-conditioned room. Drink cool drinks — not alcohol or coffee. If possible, take a cool shower or apply cool towels to your forehead and chest.
If your symptoms do not recede within an hour, seek medical attention. Heat exhaustion can lead to heat stroke, which can be a life-threatening condition.
Stay active and beat the heat in Santa Clarita
Although the heat in Santa Clarita can be stifling, summer is no time to stop exercising. Santa Clarita is home to several gyms and fitness centers, as well as outdoor areas to recreate. By following these tips, you can find ways to stay active and summer-safe.
The Paseo Club is an eight-acre private social club with over 10,000 square feet of fitness areas. You can work out at the gym, in small group or group fitness classes, in the Pilates studio, or one-on-one with a personal trainer.
Court lovers enjoy the tennis and pickleball courts with all the accompanying amenities, including drills, private lessons, leagues, and tournaments.
After your workout, stay and relax at the pool, in the cafe, or at the spa. The Paseo Club is your home away from home. We can’t wait to see you!
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