Exercise Considerations for Sweet Summertime!
by Lauren Lyons, MSPT
Enjoy time off from school and a more strict daily routine but remember that there are some things that require special attention for people with cystic fibrosis (CF) when the days heat up. Here are a few tips to keep you safe when exercising as the temperature rises.
Try to keep a regular routine. Even though your day routine may be less structured keep a regular schedule for your airway clearance and come up with fun summertime ways to exercise. Take advantage of the pool and summer recreational opportunities, aiming to get 30-40 minutes of moderate exercise in at least 3-5 days/week.
HYDRATE – Don’t wait until you feel thirsty. You should aim to drink at least 64 ounces throughout the day. A great way to know if you are drinking enough is to fill a 64 ounce container and monitor your fluid intake as you empty the container to meet your daily goal.
Caffeinated drinks don’t count. Caffeinated beverages like iced or hot tea and coffee or caffeinated sodas do not count towards your 64 ounce goal. (They are diuretics and cause you to go to the bathroom more frequently and therefore lose fluid!) Another easy way to check if you are drinking enough is to check the color of your urine. If it is dark yellow, then you need to drink more fluids.
Drink before during and after you exercise. If you are exercising in the warm weather, you will need to drink even more fluid than usual. When exercising, it is recommended that you drink 6-12 ounces every 20-30 minutes. You may want to add 1/8 teaspoon of salt to your 12 ounce sports drinks to assist with salt repletion.
Babies need extra fluids, too. Infants can get dehydrated more quickly than young children, so make sure to keep them hydrated and dressed in clothing that will keep them cool.
In the summer months and during exercise, when we sweat more, those with CF are at increased risk of becoming hyponatremic which means to have a low sodium level in your blood. Symptoms of hyponatremia include feeling nauseated, vomiting, headache, muscle weakness and cramping. It is important to pay attention to your salt intake and how you feel.
Eat more salt. To add salt to your diet you can increase the use of table salt to your food, eat some salty snacks, and read food labels to choose those with a higher salt content. Easy salty snacks to keep on hand for after exercising include pretzels, nuts and salted crackers. Add some spreadable cheese or peanut butter to increase fat, protein and calories after exercise.
Exercise during cooler times of day. Take advantage of the long summer days by exercising during the cooler morning and evening hours.