It's HOT outside!

With the hot weather in full swing (we've hit over 40 degrees daily with the humidex), it's good to remember the steps we should take when trying to stay fit in the summer months. Being pregnant, the body has taken charge of producing enough sustenance for an entire other organ! This little being is also going to cause you to naturally feel much warmer even though your actual temperature may only be a degree higher than your non-pregnant body temperature. When our body temperature goes up, we naturally begin to sweat, this is the body's natural cooling mechanism. When exercising while pregnant, because your body is working at a higher degree of efficiency and is also protecting the little being, your body temperature will rise faster than it did when you were not pregnant and you will find yourself sweating much sooner than before (I found I began to sweat sometimes even in the warm up) because your body begins to cool itself at a lower temperature. This means we need to be extra cautious when exercising in hotter temperatures.

Why is heat dangerous?
The heat is actually dangerous to you and to your baby. For mom, the increased temperatures can cause you to suffer from heat related disorders like heat cramps (profuse sweating, headaches, cramps) and heat stroke (dry and hot skin, dizzy, loss of consciousness). For baby, it can affect her development in the womb. This is also why pregnant women are told to avoid hot tubs and saunas. It is generally recommended that your body temperature not go above 101 degrees F for extended periods of time.

The other horrid bonus of being pregnant in the summer is you may find yourself retaining more water and swelling more. It's important to monitor swelling to ensure you're not suffering from other conditions such as edema. To help combat swelling: hydrate!!

How to enjoy summer and be fit:

• Complete your workout early in the morning or in the evenings when it's cooler outside
• Move indoors if you are scheduled for mid-day workouts particularly for exercise routines that are more intense and are more likely to up your body temperature (i.e. running, aerobics)
• Dress appropriately--light, comfortable clothing, hat, and sunglasses.
• Wear sunscreen--studies suggest pregnant women may be more sensitive to the sun and are more prone to sunburns. It is also recommended to avoid being outside at the peak UV times.
• Try water aerobics or water running. Even walking through the water is a great workout and really works the legs.
• Eat a well-balanced diet with lots of fruits and veggies--the great thing about summer is there is an over-abundance of fresh produce!
• HYDRATE!  Not with fruit drinks or sports drinks but with actual water. 
• Breath--it also helps regulate body temperature and keeps our muscles and baby well oxygenated . If you're finding it difficult to breath because of allergies, asthma, or air quality, that's a good indicator to stay inside.

How much water?
Our body is made up a large amount water and is necessary for keeping the body functioning properly. The easiest way to measure if we're well hydrated is by looking at our urine. Very yellow urine means you need more water. Clear urine means you're drinking too much (yep, there is such thing!). Ideally, your urine should be a light yellow. While we're often encouraged to drink 8-10 glasses a day, this is just a guideline. Remember that hydration comes from sources other than water and you may need more than recommended. It is also recommended that you spread out your liquid consumption throughout the day. Drinking 10 glasses of water all at once can be dangerous to your body because it replaces too many electrolytes and most likely will just make you pee...more often than often. Think about having a glass of water with each meal and keeping a water bottle near for little sips throughout the day.

Why not fruit drinks and sport drinks? Those are loaded with extra sugar and often a source of high-fructose corn syrup which is a very bad "sugar". This also equal empty calories which just up your chances of greater weight gain and those sugars increase your risk of gestational diabetes.

If you do find yourself sweating more, natural fruit juices, whole fruits and veggies, and milk along with good balanced diet will help balance out the electrolytes you are losing and keep you properly hydrated.

Summer is such a great time to get outside and enjoy fitness! It's also a great time to show off our results; but, remember to exercise safely in these hot temperatures. We always want to keep mom and baby safe!

See you at the gym!