NIFS Healthy Living Blog

Summer brings longer days and plenty of sunshine, perfect for outdoor activities and adventures. However, the heat can also lead to dehydration. Here are some essential hydration tips to keep you cool and refreshed all summer long:

1. Drink Plenty of Water - during the hot summer months, especially when engaging in physical activity it's important to increase your water intake. Strive for at least 8 glasses of water daily. Carry a reusable water bottle throughout the day to remind yourself to hydrate.

2. Eat Hydrating Foods - incorporate fruits and vegetables into your diet that are rich with water such as cucumbers, watermelon, strawberries, and oranges. These foods not only provide hydration but are also provide essential vitamins and minerals.
  
3. Infuse Your Water - water can be boring, add flavor by infusing with fresh fruits, herbs, or vegetables. Combinations like lemon and mint, or cucumber and lime make for great flavors. Make a pitcher to have on hand and fill your glass throughout the day to stay hydrated.

4. Monitor Your Urine Color - light yellow to clear urine will typically indicate proper hydration. If you notice a darker color, that's a good indication you need to increase your water intake. 
  
5. Avoid Excessive Caffeine and Alcohol - limit your intake of caffeine and alcohol during extreme temperatures. If you do choose to consume these beverages, be sure to create balance and drink water as well. 
   
6. Drink Electrolyte-Rich Beverages - when exercising or exerting energy you lose electrolytes. Incorporate coconut water or sports drinks to replace lost electrolytes. Be mindful of your choices as some options contain more sugar than others, opt for choices with lower sugar levels.
 
7. Schedule Outdoor Activities Wisely - plan accordingly when heading outdoors. Early mornings or late afternoon might be the best options to avoid that mid-day heat! If you are outdoors, be sure to take frequent breaks, seek shade and have your water on hand.
 
8. Wear Lightweight, Breathable Clothing - your clothing choices can help keep you cool in the heat. Choose breathable fabrics like cotton to help allow your skin to breathe. Wearing sunglasses and a wide-brimmed hat can help provide you relief from the sun and reduce risk of overheating.

9. Listen to Your Body - don't wait until you are thirsty to drink water. Listen to your body and pay attention to the signs of dehydration such as dizziness, headache, fatigue and dry mouth. If you experience any of these take steps to rehydrate.

10. Stay Cool Indoors - take cool showers to help lower your body temperature if you start to feel overheated. Cool off in air conditioning or with a fan, especially on excessively hot days. 

These tips can help you enjoy a fun and active summer while staying hydrated. Remember, hydration is key to keeping your body functioning properly, especially in the heat. 

Being a triathlete, most of my winters are spent stuck on the bike trainer or swimming countless laps in pools. When the weather finally breaks, I make every attempt to get outside and enjoy the outdoors and here’s why you should give it a try!

The Freedom of the Open Air

Working out under the open sky offers a sense of freedom and space that’s unparalleled. The fresh air, sounds of nature, and ever-changing scenery make every session unique and invigorating. Whether it’s a local park, bike path, or hiking trail, each setting provides a dynamic environment that keeps the workout engaging.

Variety and Community

One of the biggest benefits of outside workouts is the variety. Nature provides a natural playground with endless possibilities:

Trail Running: Great for cardiovascular health, building strength, and everchanging scenery.

Park Circuits: Use exercise stations or open areas for bodyweight circuits.

Outdoor Yoga: Enhance your practice in a serene setting and soak up the sun.

Outside workouts also offer a sense of community. Joining a local running club, fitness club, or participating in outdoor boot camps can lead to new friendships and a supportive network. I recommend our Free Tabata in The Park series at White River State Park. It’s a fantastic way to meet like-minded fitness enthusiasts and enjoy a high-intensity workout in a beautiful setting. We meet Tuesdays and Thursdays at 12pm in White River State Park directly across from the NCAA.

Practical Tips for Starting

Start Slow: Ease into outside workouts with short sessions. Understand that the heat will slow you down.

Dress Appropriately: Wear suitable clothing and footwear for the weather.

Stay Hydrated: Always carry water, especially in warm weather.

Be Mindful of Safety: Choose well-lit and populated areas and carry a phone for emergencies.

Have fun: Remember to smile and thank your body and mind for allowing you to practice fitness outside.

Outside workouts have been a game-changer for me. They remind me of the joy of being active in nature and the benefits it brings, both physically and mentally. If you’ve been feeling stuck in your fitness routine or want to try something new, step outside and give it a go. Your body and mind will thank you.

Stay active, stay healthy, and enjoy the beautiful outdoors!

Our Women's Triathlon Training program kicks off next month. Join us for our 8-week training program with Kris and Tim! Click here for more information or to register!

Let’s be real. We aren’t always motivated to work out, and sometimes it’s hard to find that motivation. It’s even harder to find motivation when you don’t even enjoy exercise. It’s important to learn why getting active is so important, and it all starts with changing your mindset about it.

So Why Exercise in the First Place?

There are hundreds of good reasons why it’s important to stay active, but here are a few reasons that you might not know of.

• Exercise charges you up. Thirty minutes or more of vigorous exercise releases endorphins to the brain, giving you energy and an intense natural high. This can help you have more energy for your everyday activities and keeps you going.
  
• Exercise can help your positivity. Studies show that exercise is a great way to help manage depression. It not only releases endorphins, but it also helps clear your mind of stress, confusion, and worry
• Exercise can help with your social life. Exercising with others who are going to the gym for Group Fitness classes can be a great way to meet new people and help each other stay motivated.
• Exercise helps you sleep. Working the body and clearing the brain ensures a good night’s sleep. It can help regulate problematic sleeping patterns.

Switch Your Mindset

The biggest key to staying motivated with exercise is trying to switch your mindset. If you really dislike the idea of exercise, you need to switch the way that you’re thinking, or you’ll never get up and get active. Start to think of exercise as “being active” or “feeling healthy.” A great way to start is to increase the overall amount of movement and activity in your day. For example, you can start by walking 10,000 steps per day. You also don’t have to work out in a gym. Of course, gyms are useful and have a lot of equipment, but some days you can go outdoors or ride a bike. You can also try yoga or dancing as another method to stay active. At NIFS, we offer a variety of different Group Fitness classes to fit your needs and wants, so you are never bored or tied down to one form of exercise.

Small Steps

Sometimes you just have to take small steps to keep motivated. For instance, laying out your workout clothes or packing your gym bag the night before can remove several barriers in the number of decisions you need to make the next day. Or you can even have your gym bag in your car ready for the next day! You can also give yourself achievement awards, such as your favorite drink or new workout shoes. Use it as your motivation to get your workout done so that you can reward yourself with something you enjoy. Maybe you can even try a lunchtime workout. This will allow you to mix it up with some outside lunchtime training, and it can be an awesome way to experience natural light in your workout. Consider taking a brisk walk around the block or doing a quick HIIT workout before you go back to work.

Find What Works for You

The key is to really find what works for you. What might work for someone else might not be the right fit for you. Your health is your journey, and sometimes you must personalize it to make it worth it. Continue to try new things until you make your workout routine a habit. Remember that it’s okay to take rest days. But always get back up and fight the next day.

This blog was written by Emily Lesich, NIFS Health Fitness Specialist. To learn more about the NIFS bloggers, click here.

In part 4 of this series on squats, I focus on body weight again, setting up lower-body conditioning routines you can do at home, outside in the park, or in the hotel when you’re on the road. These are some of my favorite go-to workouts when I’m on the road or don’t have time to get in a quick leg workout. As I have reiterated throughout this blog series (part 1, part 2, and part 3), regardless of your fitness goals, you can and should add some form or fashion of squats to your fitness routines.

A Quick Workout: AMRAP Challenge

This video is a 6-minute lower-body AMRAP challenge. Your goal is to follow the routine and complete the series for as many rounds as possible (AMRAP) in the 6 minutes. Keep in mind, if you’re a beginner, start with less time (start with 4 minutes) or fewer reps of the combination. I love doing this quick workout when time is limited and I need to get in a quick lower-body workout.

Follow order:

• Reverse Lunge
• BW Squat
• Reverse Lunge
• BW Squat
• Box Jump
• BW Squat (on Box)
• Step-down
• BW Squat

A Tougher Lower-body Workout

When I’m on the road but do have time to get a tough lower-body workout completed, I like completing the following six series combined for a workout. Start with the first video and work your way through all six challenges. This has a variety of work to be completed, from EMOMs (Every Minute on the Minute) to Ladders (x1–10 Reps). Again, keep in mind, if you’re a beginner, start with less time, fewer reps, or a combination of the six challenges. As you advance, add more time or complete more than one challenge together if time allows. Also, if time is short, just like the 6-minute lower body challenge, complete one of the challenges instead of all six.

CHALLENGE 1: 10 minutes EMOM (Every Minute on the Minute) x15 Bodyweight Squats

CHALLENGE 2: 3 rounds x15 R/L—Rear Foot Elevated Split Squats

CHALLENGE 3: 5 rounds x5 Reps—Squat Jumps w/Floor Taps

CHALLENGE 4: x10min EMOM (Every Minute on the Minute) x10 Single-leg Bridges (R/L)

CHALLENGE 5: Burpee Ladder x1–10 x1 Rep x2 Reps x3 Reps... x8 Reps x9 Reps x10 Reps—Finished

CHALLENGE 6: Alternating Split Squat Lunge Jumps—Ladder x1–10 x1 Rep x2 Reps x3 Reps... x8 Reps x9 Reps x10 Reps—Finished

Get “King of the Gym” Results Outside the Gym

Whether you’re taking a break from heavy back squats or just need variety, or possibly you’re on the road traveling, you have ways to focus on your lower-body strength without a barbell and rack. Throughout the four posts in this series, Instead of adding more weight to your back squats, you’re changing up the exercises to make it more difficult and challenging. Your squats can progress in a similar way if you’re not barbell back squatting: You can start by doing air squats with both legs, then progress to split squats, and eventually one-legged pistol squats, which are a lot more challenging. On the road, focus on body weight again and set-up lower-body conditioning routines.

As I have reiterated in each of the preceding posts, regardless of your fitness goals, some form or fashion of squats can and should be added to your fitness routines. The end result for your lower body is similar to what you can get from working out with “king of the gym” back squats.

This blog was written by Michael Blume, MS, SCCC; Athletic Performance Coach. To learn more about the NIFS bloggers, click here.

The month of October, also known as ROCKTOBER or SQUATOBER and famous for Halloween, is here. I thought I would put together two workouts—a fun workout, Pumpkin Partners, and a challenging workout, The Hell Bridge—that everyone can enjoy this October! Both are great for outdoor training in cooler weather

The fun workout requires one large pumpkin between partners. If you don’t want to bring a pumpkin to the gym, there are plenty of med-balls to use instead to do the trick. The challenging workout requires good running shoes and a couple of trips across the bridge between the NCAA and the Indianapolis Zoo. 

Fun Workout: Pumpkin Partners

This workout is a two-part AMRAP workout (AMRAP means “as many rounds as possible”). 

Part 1

Pair up and complete as many rounds as possible of the circuit in 12minutes. Partner #1 does the exercises below while Partner #2 is resting. Switch roles, alternating partners, after completing the circuit.

• x15 yds Traveling Overhead (MB / Pumpkin) Lunges—Traveling Down
• 20x Thrusters (MB/Pumpkin) Squat to an Overhead Shoulder Press
• x15 yds Traveling Squat Jumps with (MB / Pumpkin) [Swing MB/Pumpkin as you Jump]—Travel Back to Start
• 20x Mountain Climbers with Hands on (MB / Pumpkin)

Part 2

Another paired-up AMRAP of 8 minutes. Again, Partner #1 does the exercises below, while Partner #2 is resting. Switch roles, alternating partners, after completing the circuit.

• 5x (MB / Pumpkin) Push-ups [Close grip for harder variation, one hand on/one hand off for easier variation]
• 10x (MB / Pumpkin) Sit & Reach Crunches [Crunch with an Overhead Press as You Sit Up]
• 15x (MB / Pumpkin) Half Burpee OH Presses [Burpee with no Push-up to a Pumpkin Curl and Press Overhead]

Finisher

Partner who completes the most work during both workouts gets to Pumpkin Toss:

• 1x Reverse (MB / Pumpkin) Toss for Height… Throw as high as possible and smash that pumpkin!

I suggest you do this outdoors to avoid a big mess. If pumpkin does not break on the first toss, repeat between partners until it is destroyed. HAVE FUN!

Challenging Workout: The Hell Bridge

Head out to the bridge between the NCAA headquarters and the Indianapolis Zoo. (It’s the bridge with all the art installations in the middle.) The workout is run SHORT to LONG, starting at the blue art installation next to the NCAA side of the bridge. Your goal is to do the exercise listed below all the way to the break in the grass/sidewalk. Each lap will get progressively longer. Follow with a run back to the start (the blue art installation) at the break in the grass/side walk. Essentially you will be making big circles/loops that progressively get longer until you have finally made it all the way across the bridge. 

• Lap 1: Burpee Broad Jumps (Leap Frog + Push-ups) + Run Back to Start
• Lap 2: Zig-zags (Line Skaters) + Run Back to Start
• Lap 3: Lunges (change any direction—FWD/BKW/Side) + Run Back to Start
• Lap 4: Sprint (as fast as possible—middle of the bridge) + Run Back to Start
• Lap 5: Power Skips + Run Back to Start
• Lap 6: Lateral Shuffles (stay low, no galloping) + Run Back to Start
• Lap 7: Back Pedal + Run Back to Start
• Lap 8: Sprint (all the way to the Zoo—as fast as possible) + Run Back to Start—FINISHED!

Whichever workout you choose (or possibly both), please get a good cool-down and stretch. You’ve earned it: go trick-or-treating after you’ve completed these workouts!

This blog was written by Michael Blume, MS, SCCC; Athletic Performance Coach. To learn more about the NIFS bloggers, click here.

Did you know the human body is composed of about 50 to 60 percent water? Throughout the day, your body uses and loses fluid by way of natural body processes such as sweating, breathing, creating saliva, making and excreting urine, and having bowel movements. Losing more water than you consume can quickly lead to dehydration, which typically presents as excess thirst, headache, dizziness, weakness, digestion problems, and/or nausea. These symptoms typically resolve once you rehydrate your body.

How Much Water Do I Need Each Day?

The amount of water needed each day is different for everyone and varies depending on your age, gender, weight and height, activity level, and health status. For example, women who are pregnant or breastfeeding or those with chronic diarrhea often have increased fluid needs, while some individuals, such as those with kidney disease or congestive heart failure, may need less. Consuming alcohol and caffeine may also increase fluid excretion, thus requiring an increase in fluid intake.

There is no one-size-fits-all approach to hydration because you can achieve normal hydration status with a wide range of total water intake. Total water intake includes plain drinking water, water in beverages, and water that is found in food sources, such as in watermelon or cucumbers. On average, close to 20 percent of total fluid intake comes from food sources.

Instead of an established recommended intake level for water consumption, an Adequate Intake level for total water was set to prevent dehydration and its side effects. The Adequate Intake for total water for adult men and women is 3.7 liters and 2.7 liters each day, respectively. However, water consumption below the adequate intake doesn’t automatically put you at risk for dehydration. A good rule of thumb is to consume HALF of your body weight in OUNCES of water. For example, an individual who weighs 150 pounds should aim to consume 75 ounces of water each day (150 pounds / 2 = 75 ounces).

For more individualized fluid recommendations, please speak to your physician or a registered dietitian (RD/RDN).

How Do I Know If I’m Drinking Enough?

The simplest way to determine your hydration status is by looking at the color of your urine. Pale urine is typically indicative of proper hydration and gets darker the less hydrated you become. It is possible to consume too much water, so if you’re urinating frequently or your urine is clear, you may be drinking too much.

Suggestions for Staying Hydrated

Here are some tips for increasing your fluid intake.

• Purchase a reusable water bottle.
• Opt for water rather than soda and/or sugary drinks.
• Wear clothing that is made of moisture-wicking material and fits loosely, to help you keep cool.
• Bored of water? Add fruit to still or sparkling water. Try out some of these suggestions: Mint, lemon, and strawberry slices; cucumber and melon slices; orange and lime slices; apple slices and cinnamon sticks; cranberry and orange slices; orange slices and cloves; pineapple slices and raspberries.
• Consume foods with a high water content such as watermelon and cantaloupe; strawberries; grapes; lettuce, cabbage and spinach; celery and carrots.

This blog was written by Lindsey Recker, MS, RD, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

We have all heard the old sayings about fresh air and how it affects your well-being. It usually comes in the form of sage advice and sounds like something you can take with a grain of salt, but is there truth to this advice? There are times in our lives when we might not even see the sun, whether it’s because of our careers, lifestyles, or by choice. Although these reasons may have validity, there is some very good research that supports outdoor activities as a viable way to improve your overall health.

Are You Making the Most of Your Time Outside?

Of course you go outside as part of your daily routine, but are you making the most of your time outside? How can you make that time more productive? The reasons for going outside are numerous, whether it be for work, hobbies, recreation, exercise, or relaxation.

Health Benefits of Being Outside

During the daytime, sunlight can have some positive impacts on your body such as Vitamin D activation (and its wide range of benefits, like helping with everything from osteoporosis to decreasing depression). Researchers at Harvard University have laid out five important health benefits from being outdoors:

• Vitamin D enhancement: Benefits include disease-fighting properties, weight-management properties, and mental wellness properties.
• Opportunities to exercise: Being outdoors allows for a higher probability for physical activity and putting your body into movement.
• Mood enhancement: Light and fresh air have been shown to improve your mood. Smiling more also doesn’t hurt!
• Concentration and focus: Fresh air has also been shown to help individuals living with ADHD.
• Healing: Some studies have shown that individuals who had surgery or were experiencing pain had a less stressful experience when exposed to sunlight and fresh air.

How to Get Outside More

There are many opportunities to immerse yourself in outdoor activity. Simply going outdoors for a walk around the block is a great way to get the ball rolling. As you grow your outdoor experiences, you can branch off toward the many facets of wellness and fitness. A bootcamp workout with friends, reading a book by the canal, and walking your dog are just a few of the activities waiting for you outdoors. Don’t limit it to yourself; include others and inspire them to go outdoors with you.

As the summer continues, being outdoors becomes a highlight of the day. At NIFS, going outdoors to exercise could not be simpler, especially with the abundance of space and scenery at your fingertips. Several classes offered at NIFS, including NIFS Bootcamp, take advantage of open space near and around the facility. For more information about NIFS and exercise opportunities, please feel free to reach us at fitness@nifs.org or through our social media.

This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To learn more about the NIFS bloggers, click here.

The glorious return to summer is upon us, and if you are like me, you will be spending as much time as possible soaking up sunshine as you take your leisure outdoors, take up hobbies in the yard and garden, and engage in group fitness bootcamp classes in the park. The sunshine feels good and has many benefits, including mood enhancement, vitamin D production, and even treatment for a number of skin conditions such as psoriasis and acne. There are, however, some dangers associated with extended sun exposure that can be limited with the use of sunscreen, most notably skin cancer.

Finding the Balance Between Healthy Sun Exposure and Overdoing It

After a long winter or even a rainy spring, predictably, we will want to get out and about on the very first day possible. The first exposures to the summer sun usually leave us with a surprisingly red glow, the first sunburn of the year. For some people, this sunburn is a rite of passage for the season. As I noted before, there are some dangers with overexposure to the sun that have more serious consequences than a simple sunburn. According to the Cleveland Clinic, skin cancer is the most common form of cancer, and the number of cases is on the rise. This cancer forms when prolonged exposure to the sun is accumulated over time.

The old saying “too much of a good thing” really resounds as we try to find the balance between healthy sun exposure and overdoing it. For many people, using sunscreen is a way to find a happy medium so that they can enjoy the outdoors. Scientists at Harvard have some healthy tips for those who may have reservations using sunscreen (such as developing acne and exposure to chemicals) and warn that the alternative to sunscreen usage is much, much worse. The biggest takeaway, though, is that sunscreen, by itself, will not be enough if limited prolonged overexposure to the sun is not your priority.

Tips for Staying Safe in the Sun

Here are some pointers that will take your sun safety to the next level.

1. Be aware of the dangers of overexposure. There are many sources to help educate yourself about these dangers and the ways you can limit and prevent serious damage to your body.
2. Sunscreen is good, but it’s not the only tool in the toolbox. You will also need sun-protective gear and clothing to stay safe.
3. Use sunscreen correctly. When using sunscreen, make sure you know the specific rating and reapply regularly.
4. Watch for skin changes. See your doctor if you develop any abnormal skin (always be safe, not sorry).

Prepare for Sun Exposure

Take time to treat your skin, your body, and your mind. We need sunlight to live, but we need to respect it. As we move into summer, more and more fitness classes are held outdoors. Make sure you are preparing for the sun. Ask your facility whether they provide sunscreen; NIFS provides stations at the entrances for your convenience.

If you have questions regarding health and wellness, NIFS staff members are available for consultation and can provide information regarding workout planning, fitness testing, and nutrition consultation with a registered dietitian. As always, muscleheads rejoice and evolve!

This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To learn more about the NIFS bloggers, click here.

Growing up and continuing to live in the Midwest, I’ve grown to appreciate the summer months more and more. In fact, in Michigan we joke that there are really only two seasons:

1. Sweltering summer with a side of construction.
2. The endless frozen tundra that is 8 months of winter.

Long story short? When it’s nice enough to not have to wear a parka to brave the outdoors, you best believe I’m outside on a bike ride, relaxing by a lake, or unplugging on a hike in the woods during my down time.

Recharging Your Batteries with Nature

I’ve always felt like this has helped me recharge my batteries, anecdotally at least. But now, more and more research is mounting to support the idea that simply being in nature has numerous benefits to health and well-being. For example, a meta-analysis completed by Jones & Twohig-Bennett (2018) found statistically significant decreases in diastolic blood pressure, incidence of diabetes, and salivary cortisol (hello decreases in stress), while also reducing the risk of cardiovascular disease and improving life expectancy and mental health. Not too shabby, right?

Spend Two Hours or More Outside Each Week

But how much time do you need to spend in nature to reap the rewards for health and well-being? It looks like current research is supporting the 120-minute threshold per week.

White et al. (2019) examined results from the Monitor of Engagement with the Natural Environment Survey in England, which included 20,000 people over a three-year span. They found that those who reported being in nature for two hours or more during the week were overall healthier and had a greater sense of well-being compared to those who did not get outside at all. Spending 60 to 90 minutes came with some improvements, but it was not as significant an effect as two hours. And over 5 hours per week had no additional benefits. What’s more, these results rang true across all demographics examined in the study: age, gender, ethnicity, socioeconomic status, proximity to nature—all exhibited improvements to health and well-being at the two-hour mark.

So, the moral of the story? While the exact mechanism remains unknown, making time in your schedule to get outside in some way, shape, or form for two hours a week (in ANY increments of time) can not only help you mentally recharge, but also significantly improve your health and well-being going forward.

For some tips on exercising outdoors safely in the summer, check out this blog.

This blog was written by Lauren Zakrajsek, NIFS Health Fitness Instructor, Personal Trainer, and Internship Coordinator. To learn more about the NIFS bloggers, click here.

We’ve waited for this time for months, where there is no more snow and plenty of sunshine. Long days of outside fun, no kids in school, road trips and vacations—what more could we ask for?

But, baby it’s hot outside! Don’t let the heat cause you to lose your momentum. You can still keep working hard during the summer time; you just have to adjust a little. Keeping the following summertime fitness tips in mind will help you continue to get stronger and healthier.

Try water workouts.

Choose water workouts and aqua fitness, and make a splash as you get fit and strong. You can even improve your performance in the heat by lowering your body temperature in the pool before heading outside.

Use the shade.

It’s smart to move your workouts to a different location to avoid overexposure to the sun. If you are a runner or a biker, try a route in a wooded area.

Get proper hydration.

Drink plenty of water before, during, and after exercise. The last thing you want when exercising is for the summer heat to take over. Avoiding caffeine, which forces water out of our systems, is also a good idea. Here are some more tips for getting hydrated.

Choose your clothing carefully.

It is important now more than ever to wear clothing that will move sweat away from your body and help it evaporate quickly. White or light-colored clothing reflects the heat better than darker clothing.

Monitor your heart.

The heat places greater stress on your heart. Be sure to keep an eye on your heart rate as you work out in the heat. Take a break if it starts to spike or get too high.

Beat the heat.

Try beating the heat with an earlier workout time. UVAs are the strongest between 10am and 3pm. Make every effort to minimize your workout outdoors during those hours.

Sunscreen is a must.

Use a stronger SPF just to be safe. It’s important to protect your skin.

Stop if you’re feeling faint or sick.

If you are feeling faint or sick, stop working out immediately. Sit down in the shade, drink water, and always have a nourishing snack available.

Know the symptoms of heatstroke.

Heatstroke is a serious threat that can be fatal. Symptoms include high body temperature (104 degrees or higher); absence of sweating with hot, flushed, or red/dry skin; rapid pulse, difficulty breathing; strange behavior, hallucinations, confusion, agitation, or disorientation; and seizure.

Hit the gym.

You may find that the best thing to do is simply to stay inside the gym to get your workouts in during the summer. It’s a great time to work on form, increase intensity with no worry of heat exposure, and plan out a new, exciting routine.

This blog was written by Ashley Duncan, Weight Loss Coordinator. To find out more about the NIFS bloggers, click here.