Summer Weight Loss Tips from Weight Watchers

It's the end of July; you're sweating after you shower and the humidity drains your energy by the time you get to work. You've been trying to add more activity to your routine but how are you supposed to work out in this?

Don't despair. Just because it's hot doesn't mean you need to sit on your bum until September. Weight Watchers suggests members start out slowly; determine your current activity level and gradually build on that. Focus on what you can do—like walking in the cooler mornings, rather than what you can't—running in the dead heat at noontime. Here are 5 ways to move in the hot summer months.

1. Get wet.
Play in your local community pool. Sign up for aquatic classes or add laps to your fitness routine. You'll be giving your entire body a great workout and staying cool at the same time.

2. Explore new fitness DVDs.
Read the message boards to see what your community friends are buying and ask for their recommendations. Or visit your local library and find out if they have any workout DVDs you could borrow.

3. Stay hydrated.
Whether you're walking or running, playing softball or Frisbee with the kids, bring plenty of water with you. Make sure you get your basic six glasses of water a day, but add more to replace what you're losing by sweating.

4. Mix it up.
If you feel uncomfortable running in the heat, try walking at a brisk pace and adding more minutes to your workout. Or make up any lost miles by using a pedometer to track your steps around the office and to and from work. Come up with ways of adding more steps so you don't lose any distance.

5. Ask for Help
At your next meeting, talk to the members around you to find out how they adapt their workouts to the heat, and read these articles for safety tips and strategies for summer fitness.

• Tips for Safe Summer Workouts
• Active Breaks
• Seasonal Fitness Ideas

Q: Is it really safe to exercise in hot weather? At what temperatures is it best not to exercise at all? Does it depend on the humidity, too?

A: Yes, you can exercise safely in hot weather, but exercise caution! Cover your bases: Dress properly, drink lots of water, stretch and wear sunblock. Consult your doctor if you have a medical condition or are currently taking medications for any reason. Heart and lung disease, diabetes and blood pressure can all be adversely affected when you exercise in scorching heat.

Humidity is to heat as wind chill is to cold: They both magnify the temperature's effects. Depending on your fitness level and degree of acclimatization, what feels tolerable to you may be brutally uncomfortable for the next person. Thus, there's no concrete cutoff point for when you shouldn't exercise. But you should stop if you experience muscle cramps and excessive sweating. "Toughing it out" can result in a downward spiral to heat exhaustion and eventually heat stroke.

Q: If I'm overweight, what precautions should I take when I exercise in hot weather?

A: Being "underfit" is of greater concern than being overweight when exercising in the heat. The better your fitness level, the better your ability to dissipate heat. Blood flow to your skin improves, and your sweat glands become more efficient at shunting sweat to your skin surface, where it evaporates into the air. High humidity, however, can blunt this process, leaving hot sweat on your skin and causing you to overheat—no matter what your level of conditioning.

The good news is that if you work out repeatedly in hot weather, you'll become more acclimatized to the heat. It generally takes about a week to 10 days for your body to adjust, so lower your intensity for the first few sessions.

Q: How much and how often should I drink water when exercising in the heat? Are sports drinks and gels better than water?

A: As a general rule:

• Before: Pre-hydrate with one to two cups (8 to 16 ounces) of water 15 minutes before you exercise.
• During: Drink 1/2 to 1 cup of water (4 to 8 ounces) every 15 minutes during exercise.
• After: Consume two cups of water (16 ounces) for each pound of body weight lost after exercise.

So if you went out for an hour-long run and lost one pound of body weight, you'd need to drink a total of eight cups of water. (It's a good idea to weigh yourself before and after strenuous exercise as this gives you a fairly precise estimate of your fluid loss.)

Sports drinks (e.g., Gatorade) and gels (e.g., Goo) provide valuable carbohydrates and electrolytes to hungry muscles. They are most effective for long-duration (more than 90 minutes) or high-intensity exercise. For anything less, water and a healthy post-workout meal are your best bet—and they don't have all those extra sports-drink calories.

Never drink according to thirst; thirst and dehydration are partners in crime. Actual thirst lags behind biological need, so by the time you feel thirsty, you've already experienced some degree of dehydration. In fact, a mere 2-percent loss of body weight from sweating is enough to impair bodily function and compromise your workout.

Q: What kind of clothing is best for summer workouts?

A: Wear loose-fitting, light-colored, breathable clothing—dark clothes retain heat. You want your sweat to evaporate, so avoid anything impermeable to water vapor. Plastic or rubber clothing traps sweat and can be downright dangerous to your health. Wear a wide-brimmed hat to keep the sun off your face and neck. Also, use thick, high-SPF, sweat-proof sunblock on exposed skin. Profuse sweating may still wash it away, so you might want to keep a small tube with you while exercising.

Q: How does hot weather affect my stretching routine?

A: Stretching in the heat should not require any special modifications. However, in very hot weather, be sure not to overdo your warm-up; stretching hot muscles carries an increased risk of injury.

For more helpful tips and information check out: www.weightwatchers.com