Plus, why you should add coconut water to your grocery list this week.
| | | | Hello, friends! No matter where you're reading this from, chances are the weather is hotter than usual. And because heat can pose a very real threat to our health, today we're answering a question you may have asked yourself recently: How hot is too hot when it comes to working out? We get into it below, plus: | | | | | Stay sharp,
Ginger Wojcik
Newsletter Editor, Healthline | | | | |
| |  | | Written by Ginger Wojcik
July 19, 2023 • 4 min read | | | | | | | |
| |  | | | How to keep up your exercise goals in extreme heat | We sincerely hope you canceled your daily run this July 4th, which was Earth's hottest day on record. While regular exercise is central to a healthy lifestyle, working out in extreme heat runs the risk of heat exhaustion and heat stroke, which can have serious side effects.
So just how hot is too hot? According to the National Weather Service, excess of 90°F (32°C) in felt temperature (the combination of air temperature and relative humidity) is in the danger zone for physical activity. Humidity is key here. The more moisture that's in the air, the harder it is for your sweat to evaporate, which is what cools you down.
However, for those at higher risk of heat-related emergencies (e.g., older adults, children, people with a heart condition), the temperature safety threshold may be lower than 90°F (32°C).
Is there anything I can do to stay safe? Exercising in an air conditioned room or a body of water (with proper sun protection) is the safest option. But you can also improve your body's ability to endure exercising in hotter weather by repeated exposure, a process called acclimatizing.
How to safely acclimatize: - Start exercising in temperatures that are slightly hotter than you're used to. (You may need to start early in the day to achieve this.)
- Repeat every day for at least 2 weeks, gradually exposing yourself to hotter temps.
- Hydrate adequately before, during, and after your workout.
Note: You should only acclimatize if you already have good athletic strength and endurance. Otherwise, consider speaking with a doctor to learn more about how to exercise in hot weather to better protect yourself.
More on heat and your health: | | | | | | |
| | | | Editor faves with health perks | | | | | | |  | | Laird Superfood HYDRATE Coconut Water | | As the heat waves ramp up, so too must our hydration efforts. Drinking water is key, but don't sleep on electrolytes, the super hydrating minerals that help maintain fluid balance in your cells. This powdered coconut water has 19 servings, making it a more affordable option to most traditional coconut waters. Keep on reading to learn more about what makes coconut water so dang hydrating below. | | | Every product we recommend has gone through Healthline's vetting process. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline is owned by RVO Health. | | | | | | | | | |
| | | | | | | | | An expert weighs in | Q: Is it better to hydrate before, during, or after a workout?
A: Being hydrated is the key. When one sweats, water and salt are lost on the skin and need to be replaced. It doesn't really matter when you do that, although being well hydrated before starting exercise will make a person less likely to get dehydrated during exercise, and make it easier to catch up with losses after finishing.
– Meredith Goodwin, MD, FAAFP | | | | | | | | | | | | | | |
| |  | | | Coconut water is a trend we can get behind | Coconut water: Come for the hydration, stay for the sweet, nutty taste. Indeed, coconut water has been found to be more effective at rehydrating than water. This is likely because in addition to being 94% water, it contains electrolytes potassium and magnesium.
Beyond its seemingly magical hydration properties, this tropical nectar is linked to many other health benefits, like antioxidant properties and reduced heart disease risk. With its naturally sweet taste, consider it a healthier alternative to drinks with lots of added sugars and low nutrient profiles. (Looking at you, Gatorade.)
Once upon a time, you had to travel to the tropics to enjoy the sweet juice of a coconut. But in 2023, virtually every corner store you walk into will have one or more coconut water brands to choose from.
My personal favorite is Harmless Harvest Organic Coconut Water. I don't know what they're doing over at Harmless Harvest, but IMO, their coconut water tastes fresher and purer than any other brand. Pro tip: It's best to buy these guys in bulk, though, because they don't come cheap.
More on coconut: | | | | | | | |
| | | | Thanks for reading, folks. If you don't have access to AC, know that many cities set up cooling centers during extreme heat events. You can find a directory of those locations by state here. Stay safe out there. We'll be back on Friday.
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