8 Ways to Stay Cool During Your Diabetes-Friendly Workout

Summer is upon us, and it is hot.

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One of the first recommendations for people with type 2 diabetes is to eat a healthy diet and practice moderate exercise. The problem is that there is always an excuse not to exercise. You’re too tired, it’s too hard, you’re too busy, or it’s too hot.

While I can’t fix all of those excuses for you, I can at least help you tackle the last one: it’s too hot.

Here are 8 ways to stay cool during your next workout routine.

#1 Fill a Hot Water Bottle With Ice

Hot water bottles are great for cramps, aches, and extreme cold. They are also super helpful for when you’re super hot. Stick one in the freezer and have it ready for when the heat becomes too much. Placing it on the back of your neck before your workout will keep you cool. Doing the same after your activity will bring your temperature down quickly.

#2 Place a Cold, Damp Washcloth on Your Neck

Doing this before you complete your exercise will help prevent your body temperature from rising too high during your workout. One study showed that when athletes did this before a workout, they were less likely to overheat. Give it a try, you’ll love it!

#3 Wear Cotton

Lightweight cotton is super breathable so that fresh air can enter and exit your clothing more easily. Sweat is absorbed by the material, which naturally has a cooling effect. Stick with light-colored cotton to stay cool.

#4 Wear Loose Clothing

Tight workout clothing is super trendy, but it does you no good. Instead of allowing your body to breath, it traps the heat onto the surface of your skin so that you can never regulate your body heat during your workout. Stick to loose (cotton) clothing to stay cool.




#5 Make a Cross-Breeze

One fan can make a huge difference in a hot room. Two fans can create a cross-breeze, preventing heat from ever truly settling onto your skin. If you have any spare fans, pull them together to provide a cross-breeze during your workout. You’ll be amazed by how effective it is!

#6 Take a Cold Shower

Dunking your entire body in cold water will bring down your body temperature for hours. You can do this before you start your day so that your body can regulate its temperature. Or, you can try it immediately after a workout to really enjoy its cooling effects.

#7 Keep Electronics to a Minimum

Electronics are amazing, true, but they also generate a lot of heat. If you aren’t using it, then shut it down, unplug it, and save it for later. The temperature of your room will lower (ever so slightly) and so will your electric bill.

#8 Put Your Feet in Cold Water

This may seem a bit extreme, but it works wonders. Your feet play a major role in your overall body temperature, so by sticking them in cold water, you are helping to bring down the heat all over your body. Give it a try!

References

Medicine and Science in Sports and Exercise. URL Link. Retrieved May 31, 2017.


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Marquis is a freelance writer currently living in Ecuador. She contributes to health blogs as well as writes about her experiences as an expat in Ecuador. Her background is in Psychology but she has left that behind to write, on the road.