If you have a choice, plan as much for your kids in the early morning hours or late at night once the sun has gone down.
There are other things you can do to keep your kids cool while practicing or playing in the hot months.
– Always keep an eye on how much water you are drinking. The rule of thumb is that you drink 8 oz. of water every one to two hours you are running or working out. It would be great if you were to carry your water with you and take water breaks when you can. And when you are finished working out, always replenish with water. Don’t reach for the sports drink after a workout. Water is always best. If you want to replenish your electrolytes, try mixing water with your sports drink so you are not taking in all the calories.
– Wear appropriate clothing. There are tons of new workout clothing that comes with a moisture wicking fabric. Meaning that it absorbs the sweat from your skin. That will keep you cool and dry. There are also shirts, hats and pants that can block the sun. Almost like wearing sunscreen in your clothes. Light clothing, like white, is always my first choice. It will keep you cool. It’s a good idea to invest in these options.
–Always wear sunscreen. Without question, next to water, this is the most important thing you can grab out the door. If you don’t have sunscreen wear lightweight long-sleeve shirts and pants. And always wear a hat.
– Take it slow. Once the summer months hit, its a good idea to run or workout a little at a time until your body adjusts to the sun and heat. Instead of running two miles, run for 30 minutes the first day and slowly start increasing it until your body is used to it.
– Be smart when deciding to run or workout. I already talked about running in the early morning or late at night. But also keep an eye on the weather and look out for heat advisories. Its never a good idea to run when it’s an “orange” day. Keep an eye on the pollen count too.
– Finally, be creative with your workouts. If the weather is simply too hot to go outside, be creative and do some exercises inside. You can run up your stairs or jump rope or even do jumping jacks to get your heart rate up. It may seem like a good excuse not to workout, but if you get creative, you can workout anywhere.