Tips for Exercising in Heat and Humidity of July

It sure is hot and humid outside this afternoon. In fact, the air temperature is in the mid 80s with a dew point close to 70 degrees, making it feel downright tropical.

Naturally, use caution if you're going to be outside for any length of time when the weather is brutally hot. If you enjoy a daily workout outside during the Summer, you have to use common sense, too. The first rule of thumb, naturally, is to avoid any strenuous exercise during the hottest part of the day. That's generally between 11 o'clock in the morning through 3 o'clock in the afternoon when the Sun's rays are the hottest. 

The early morning and evening hours are the best time to exercise outside. Obviously, you'll want to avoid any outdoor exercise when there is an Air Quality Alert or the air pollution is especially high. When you exercise in the Summer heat you need to protect your body from overheating. Be sure to take precautions for a safe summer workout. 

Exercising outdoors in the Summer heat can be dangerous, or even fatal, to your health if you don’t use common sense. Of course, the logical alternative is to work out indoors in cool temperatures. But if you must exercise in the heat, here are some guidelines, courtesy of suite101.com. 

Although keeping hydrated is important regardless of the temperature, it’s even more crucial in the hot Summer months. Besides drinking a basic requirement (at least six eight-ounce glasses) of water daily, include sports drinks both before and after a workout. Staying hydrated is especially critical if you plan to exercise for an extended period. Runners should always carry a water pack. Failing to do so could put you in jeopardy of circulatory failure. 

As for clothing, wear light fabrics such as synthetics and silks that don’t retain heat, as well as release moisture from your body for good airflow. As for colors, select clothes with light colors, avoiding darks. Select fabrics that "breathe," allowing moisture to be released from your body. Not only do hats shield your skin from the sun, but they also shield the sun from heating up the blood vessels lining your scalp. When wearing a hat in the heat, occasionally take it off to let the heat escape. 

If your choice of exercise is a sport such as tennis, be sure to take short, frequent breaks. By doing so, you allow your body parts that are working hard to rest, reducing your odds of injury. Also, pay close attention to your body. For example, if you’re in the middle of a run and your body tells you to rest, then take a break.

When you feel the least bit faint or nauseous --- which could be red lights for heat exhaustion --- stop exercising. Failure to not rest in the shade and hydrate until you recover could result in a heat stroke or even worse conditions. If you work out for more than an hour, be sure to have some carbohydrates handy to eat because carbs are quickly metabolized in the heat. Some sports drinks also contain carbs. 

Use precaution and common sense when exercising in the water. A pool or lake may cool you off on a hot Summer day. But you can still get dehydrated and overheated. If you’re planning a rigorous water workout, check the water temperature (75 to 78 degrees Farenheit is ideal). A pool temperature higher than 80 degrees Fahrenheit (26 degrees Celsius) is too hot and not suitable for a workout. 

Take breaks, drinking sufficient water to make sure you stay hydrated. As for today, keep an eye to the smky late this afternoon and this evening for possible string to severe thunderstorms as a front approaches from the west. 

Paul

Lawn Care Tips During Hot and Dry July Weather

How is your lawn doing? My lawn is beginning to feel the effects of the strong July sunshine and hot weather this month. Only two of the last 17 days (June 27 and July 5) featured any measured rain across southwestern Connecticut, resulting in less than one inch (0.96") of precipitation.

The brown spots and dried-out grass are becoming more widespread on my lawn. Many people are using their sprinklers to water their lawns. Have you ever wondered when is the best time to water the lawn? According to allaboutlawns.com, the best time to turn on your sprinkler is about 5 o'clock in the morning. Why? "Early morning watering is best due to the lack of evaporation that takes place, low winds that can blow you lawn dry, high humidity, and morning dew that adds to the moisture. 

"Early morning watering helps to prevent lawn diseases that can be caused by watering at night because it gives your lawn time to dry by night fall. Obviously, this can be best accomplished with a sprinkler system, unless you just can't sleep, especially during the Summer months." 

Here's another tip. Try watering a day before you plan on mowing your lawn if you dislike the browning that forms on the tips of the grass afterwards. This will allow your lawn to recover from the cutting and help it to look nicer as a result. Did you know that during the hottest Summer months, the surface of your closely cropped lawn can easily climb two dozen degrees above the outdoor air temperature? Heat is a killer. 

So is moisture loss, which occurs when the lawn is cut too frequently during high temperatures. Heat-stressed, dry lawns are extremely susceptible to insects, spotting, weeds, and root disease as they try to heal from literally being scalped. Many of my neighbors hire lawn cutters who appear at the same time every week to mow the lawns, whether they need it or not. 

According to allaboutlawns.com, it's important to realize that mowing actually creates a routine lawn injury. You can minimize the damage by using sharp blades and mowing in cooler morning or evening hours, but only when the lawn is dry. In the Summer months, you may have to mow more frequently, but always mow at a higher cut. If you're cutting more than 1/3 of the total height of the grass, you're scalping it. 

Take care when mowing your lawn this Summer. Properly mowed lawns retain moisture, fostering deeper root growth, and the healthy blades of grass produce more of the nutrients necessary for your lawn to thrive in difficult conditions. So, even in the driest and warmest time of the year, it is possible to keep your lawn watered regularly and cut when needed.

Paul

Dry Weather Continues Across Much of Connecticut

The eastern two-thirds of Connecticut continue to be "abnormally dry" or in a "moderate drought," according to the latest Drought Monitor Index released Thursday, July 7, 2022. pic.twitter.com/IjvHGdgxkc

— Paul Piorek (@PaulPiorek) July 8, 2022

Only two of the last 16 days (June 27 and July 5) have featured measured rain across southwestern Connecticut, resulting in less than one inch (0.96") of precipitation. The forecast doesn't look promising for rain, either.

Paul

The Weather Affects Our Mood

How do you feel when the weather turns hot and humid? Tired? Lethargic? Sleepy? The blazing heat and humidity may affect you more than you think. If you feel "out of it," you're probably not alone. 

According to the Web site Science Daily, “The positive impact warm, sunny weather can have on mental health and mood are real,” are the findings of a University of Michigan study. “It should not be surprising that weather and seasons affect human behavior, given that humans have evolved with seasonal and weather changes since the dawn of the species.” 

Researchers found that pleasant weather improves mood, memory, broadens our creative ability and our openness to new information. “Being outside in pleasant weather really offers a way to re-set your mindset,” said Matthew Keller, the University of Michigan post-doctoral researcher who led the weather-related psychological study. “We found two important variables: how much time you spend outside and what the season is.” 

Ten mood variables were related to eight weather variables in a multidimensional study on weather according to pubmed.org. Data was collected for 23 male subjects over 11 consecutive days. Mood variables included concentration, depression, sleepiness, optimism, and skepticism. The weather variables included hours of sunshine, precipitation, and temperature. “Humidity, temperature, and hours of sunshine had the greatest effect on mood,” the study found. 

“High levels of humidity lowerered scores on concentration while increasing reports of sleepiness. Humidity was the most significant predictor in regression.” Our humidity was especially high yesterday. Were you feeling tired or having trouble concentrating? 

The study adds that the implications for school and work performance are critical, and it highlights the importance of humidity as a weather variable. 

Paul