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RivalHealth Team

May 2016
Issue 4
Beat the Heat and LiveFit
Spring is here and the summer heat is just around the corner.
This time of the year brings people out of their houses and into the local parks and trails. Whether it be on foot, bike, or rollerblades it is important to make sure we are prepared for the weather.

When exercising in the sun and heat be sure to hydrate before, during, and after. This means drinking a glass or two of water before heading outside, keeping water with you while exercising and drinking at least every 15 minutes, then after your workout drinking another glass or two. Feeling light headed or nauseous are signs that you are not drinking enough. Because we lose a lot of body fluids through sweat in the summer heat we are also losing electrolytes. For those of you who are working up a big sweat you may want to consider an electrolyte replacement.

It is also important to acclimate yourself to the new climate. To begin, you may want to shorten your distance or time and/or take it just a bit slower. Additionally, wearing lightweight and light colored clothing will help to keep you cooler.

Lastly, don’t forget your sunscreen. It is easy to forget sunscreen when you are on the move especially while on a bike ride or a run where you feel a nice breeze.
Be sure to choose a sunscreen that is waterproof to prevent your sweat from washing it off or burning your eyes.
Although it is important to prepare for your summer outdoor workout to ensure your safety, there are wonderful health benefits to being outside. People who spend more than the average time outdoors often experience enhanced mental health, greater optimism, and stronger immune systems! 

Summer Sunshine
Tips for staying safe while enjoying the beautiful summer weather:
  1. Seek the shade when possible, especially between 10 am and 4 pm when the sun’s UV radiation is most harmful.
  2. Do not burn- the risk for developing melanoma doubles when a person has had more than 4 sunburns in their lifetime.
  3. Cover up with large brimmed hats, sunglasses, and UV blocking clothing. You can find great light weight, long sleeves and pants at any sporting goods store.
  4. Use spf 15 every day. When in the sun for extended periods of time us spf 30 or higher. For best results, apply 30 minutes before going outside and reapply every 2 hours.
LiveFit with Coach Julie

Julie Palmer
Director of Programs, ACSM cPT
Certified FitWarrior Coach
On average American’s only spend 7-8% of their time outdoors.
Did you know that the levels of pollution are higher indoors than they are out? In addition to escaping the pollution, spending time outside has loads of health benefits. Simply breathing the fresh air can help to clear your head, manage your stress, and strengthen your immune system.

Spending short periods of time in the sun can help increase your vitamin D levels, which protects you from some cancers, lessens feelings of depression or sadness, and helps to strengthen your bones by improving calcium absorption. Spending time outside could result in fewer doctors’ bills.

I encourage you to find at least 20 minutes each day to get outside whether it be for a walk with the family, a run to your favorite music, or simply sitting on a bench and taking in the view. Enjoy!
Alyssa’s Alternatives
Watermelon Salad
1 Medium Watermelon, cubed
1 Cup Blueberries
3 Tbsp Fresh Mint, chopped
2 Tbsp Lime Juice
1. Combine all of the ingredients.
2. Toss the salad.
3. Serve chilled.

About Us

RivalHealth is a fitness-based wellness platform that engages employees with daily exercise and nutrition activities and sustains engagement through social interaction, challenges, incentives and outcomes.