Summer can be the perfect time to improve your fitness as there are so many outdoor activities to choose from; hiking, swimming, and biking just to name a few. Many people favor getting their exercise in the freedom of the outdoors rather than a crowded and confined gym. As long as you’re careful, you can avoid problems from exercising in the heat and enjoy the season while getting in shape.
Follow these 11 tips to stay active and safe in the summer heat:
1. Hydrate, hydrate, hydrate. Thirst is a symptom of dehydration, so it’s important to drink water before you start feeling thirsty. Drink water before, during, and after your workout to help your body sweat and cool down. Be aware of your fluid intake from the previous day, as you could be dehydrated even prior to exercising. Signs that you’re dehydrated are dropping 1-2 pounds after a workout, dark colored urine, and going 4-6 hours without urinating. To stay well hydrated, always drink plenty of water throughout the day, even when you’re not exercising.
2. Replenish electrolytes. If you’re exercising intensely for a long period of time, water is not enough to restore electrolytes lost through sweat. While sports drinks can replace sodium, potassium, and chloride, they can also be high in sugar. A healthy snack, such as a Medifast Shake or Crunch Bar, can work just as well as a sports drink without the extra sugar. Hydrating without replacing lost electrolytes can lead to confusion, nausea, and muscle cramps.
3. Dress appropriately. Wear lightweight, breathable fabrics to allow sweat to evaporate and light colors to reflect the sun.
4. Don’t work on your tan. Protect your skin with sunscreen, even when it’s cloudy out. Aim for a sunscreen that’s at least SPF 30 and water-resistant. Remember to reapply after 2 hours of sweating.
5. Protect your peepers. Invest in a pair of wraparound sunglasses or wear a wide-brimmed hat to avoid developing fine lines and wrinkles from squinting in the sun.
6. Carry some extra weight. Use a waist pack or light backpack to store some necessities like sunscreen, a cell phone for emergencies, and water.
7. Plan ahead. Check the weather forecast and map your exercise path. Avoid exercising during the middle of the day when the heat is most extreme. Look for a shaded path for your activity route, and make sure it’s not too long in case you need to cut your workout short.
8. Have a back-up plan. If it’s too hot to get outside, find other ways to be active. Walk laps inside the mall, climb stairs in an air-conditioned building, or do a water workout in an indoor pool.
9. Take breaks. Stop for short periods of recovery. Rehydrate and reapply sunscreen.
10. Know your limits. Don’t take on a new activity to try in the heat because without knowing how your body will respond. You may need to decrease the duration and intensity of your workout until your body gets acclimated to the heat, which usually takes 2 weeks. If you feel dizzy, faint, or nauseous, stop immediately, even if it’s during an event.
11. Practice a balancing act. If you love exercising outdoors but still want an intense workout, do half of your routine outdoors and finish it up inside in the comfort of air-conditioning.
