How to stay safe in a heat wave

To stay safe in hot weather, it's important to take certain precautions to prevent heat-related illnesses such as heat exhaustion or heatstroke. Here are some tips to help you stay safe:

1. Stay hydrated: Drink plenty of fluids, even if you don't feel thirsty. Water is a great choice, but with a heat wave you can lose a lot of electrolytes through sweating which can affect your ability to rehydrate. Electrolyte rich drinks, like Advocare Rehydrate, can help replenish what you lose with sweating.

2. Dress appropriately: Wear lightweight, loose-fitting, and light-colored clothing that allows your body to breathe and helps in heat dissipation. Use a wide-brimmed hat and sunglasses to protect yourself from the sun.

3. Seek shade: When outdoors, try to stay in shaded areas, especially during the hottest times of the day, typically between 10 a.m. and 4 p.m.

4. Limit sun exposure: Protect your skin from harmful UV rays by applying sunscreen with a high SPF before going outside. Reapply it every few hours or after sweating or swimming.

5. Plan outdoor activities wisely: If possible, schedule outdoor activities during cooler times of the day, like early morning or late evening.

6. Take cool showers or baths: Cooling your body with water can help lower your core temperature and provide relief from the heat.

7. Use fans or air conditioning: Stay in well-ventilated areas or use fans to circulate air. If you don't have air conditioning at home, consider going to public places like shopping malls or libraries that have air conditioning.

8. Check on vulnerable individuals: Regularly check on older adults, young children, and individuals with chronic illnesses as they are more susceptible to heat-related issues.

9. Avoid strenuous activities: Minimize intense physical activities, especially during the hottest parts of the day. If you must exercise, do it in the early morning or late evening when it's cooler.

10. Never leave people or pets in parked vehicles: The temperature inside a parked car can rise to dangerous levels within minutes, leading to heatstroke or even death. Always take everyone with you when you leave the vehicle.

11. Be aware of the signs of heat-related illnesses: Familiarize yourself with the symptoms of heat exhaustion (fatigue, dizziness, headache, nausea, rapid heartbeat) and heatstroke (high body temperature, altered mental state, flushed skin, rapid breathing). Seek medical attention if you or someone else experiences these symptoms.

Our Ahwatukee location sells Advocare Rehydrate, so feel free to stop by and pick up a container. Remember, staying safe in hot weather is crucial for your well-being. By following these guidelines and using common sense, you can enjoy the summer while minimizing the risks associated with extreme heat.

How Proper Nutrition Can Benefit More Than Just Weight

Most people acknowledge that proper nutrition is good for their health but few know exactly how to utilize nutrition to help in areas of sleep, injury recovery, energy/alertness, etc.  Yes, there are countless medicines and supplements that can give a quick temporary fix to health problems but none of those will outperform a well rounded proactive lifestyle of exercise and nutrition.  In this article we are going to lay out five areas that can significantly benefit from natural foods eaten at specific times.

• Nutrition for General Wellness: It is important to build foundational lifestyle habits that are beneficial to your overall health.  Regardless of whether you are trying to lose, gain or maintain weight you can use proper nutrition to get more energy, support your digestive/immune systems and reduce stress.  People who build healthy lifestyle habits go much farther than those who jump on yo-yo dieting fads that are not sustainable in the long run.
• Performance Nutrition: It is important to know when to eat what types of foods that give your body what it needs before, during and after competitions or training sessions.  Eating the wrong foods at the wrong times or not eating the right foods at the right times can significantly influence an athlete’s focus and energy levels throughout at game or workout.  Proper post exercise snacks and meals will also help the body recover and rebuild for the next session.
• Body Composition Nutrition: You can use proper nutrition to optimize body fat % and Lean Body Mass.  This helps athletes become more explosive, move better, run faster, and experience less wear and tear on their joint.  
• Sleep Quality Nutrition: Some people come to believe that getting good sleep is a lost cause. The truth is, there are multiple ways that you can improve your sleep through nutrition and other lifestyle habits.  For instance, there are sleep aid strategies that can help you fall asleep faster, get better quality sleep and not wake up as much in the middle of the night.
• Injury Recovery Nutrition: Often times, when people get injured, they feel like all they can do is rest and wait for the doctor to clear them for normal activities again.  There are, in fact, several foods that support recovery by decreasing pain and inflammation and increasing tissue repair in the injured area. 

*Always make sure to consult a nutritionist, dietitian or nutrition coach before making any significant changes to your diet.

By Seth Thomas, CSCS, PN1, USAW, XPS