Summer Fitness Safety: Tips for Exercising in the Heat
Exercising in the heat can be challenging, but with the right precautions, you can stay safe and enjoy your outdoor activities. Here are some tips to help you stay cool and fit even when the temperatures rise.
Time Your Workouts Wisely
The coolest parts of the day are early in the morning or late in the evening. Plan your workouts during these times to avoid the peak heat of midday.
Check the Weather
Monitor the forecast and aim to exercise on cooler days or when the heat index is lower.
Acclimate Gradually
Gradually increase the duration and intensity of your workouts over a week or two to help your body adjust to the summer heat.
Drink Plenty of Water
Hydrate before, during and after your workout. Don’t wait until you’re thirsty to drink.
Electrolyte Balance
Consider drinks with electrolytes if you’re engaging in prolonged exercise or sweating heavily.
Dress Appropriately
Wear light-colored, loose-fitting, and moisture-wicking fabrics to help keep your body cool.
Sun Protection
Don a hat, sunglasses and use sunscreen to protect your skin from UV rays.
Adjust Intensity
Lower the intensity of your workout in extreme heat to avoid overexertion.
Use Cooling Strategies
Apply a wet towel to your neck or use a spray bottle to mist yourself with water during breaks.
Find Shade
Take breaks in shaded areas to cool down.
Seek Indoor or Other Alternatives for Exercise
Consider exercising indoors at a gym or using home exercise equipment on extremely hot days. Swimming is also a great way to stay cool while getting a full-body workout.
Thoughtfully Plan Your Outdoor Route
Choose routes that offer plenty of shade and have water fountains available. Opt for shorter circuits that keep you closer to home or your starting point, so you can easily stop if you need to.
Use a Heart Rate Monitor
Keep an eye on your heart rate to ensure you’re not overexerting yourself in the heat.
Know Your Limits
Be aware of signs of heat exhaustion or heatstroke, such as dizziness, headache, nausea, and excessive sweating. If you experience these symptoms, stop exercising immediately and seek shade or a cooler environment.
Remember, your health and safety come first, so always listen to your body and take necessary breaks. It is important to be familiar with the signs of heat-related illness and seek medical intervention quickly. Learn more about emergency care here.