- Walking in Hot Weather

As temperature climbs it’s wise to keep drinking! On a day with temperatures hovering around 90 degrees even if you don’t feel thirsty, you should go ahead and have a gulp of fluid about every 20 minutes. Traditionally, being properly hydrated means downing six to eight glasses of fluid per day. In the mega heat you’ll need to consume more glasses depending on what your activity level is. Generally, it will mean consuming at least 1 liter of fluid per hour. One adult-size gulp equals one ounce of fluid. (For those 16 years-old and younger, one gulp equals one half-ounce of fluid.) One way to track if you’re getting enough fluids is to check the color of your urine. It should be pretty clear and no darker than pale yellow. If it’s even as dark as white grape juice, you’ll want to drink a lot more fluid on a daily basis.

Speaking of juice, don’t be fooled! Fruit juices, coffee, sugary juices, ice pops, soda, and all alcohol will only serve to dehydrate you, not hydrate you. A “sports drink” is only a good choice, in my opinion, if you are running, jogging, playing basketball, tennis or some other super active activity out of doors on a mega hot day. Don’t like the taste - or lack thereof - of water? Squeeze in some fresh lemon or lime! How about adding a litte bit of honey too? Toss it all in a blender and yummy! Also, now is the perfect time to delve into the endless flavors and benefits of naturally hydrating herbal teas. Vanilla, mint, berry, chamomile etc… Just add crushed ice and maybe a few drops of honey! Another way to get more fluids in is to consume foods that have a high water content. Think fruits, vegetables and room temperature traditional and fruit based soups!

What to wear while walking in hot weather? Go for cotton, light weight, light colored and breathable clothing. While they are slimming, dark colors don’t reflect the heat, so please save the dark summer outfits for after 6pm! Cotton clothing absorbs perspiration. Drifit, CoolMax and other synthetic fabrics, however, help to keep a body cooler because they dry quickly allowing air to flow through. Now you’re all set for July and August! Get walking!