Summer – it’s the best time of the year for many to enjoy exercise outdoors. But the steamy temperatures can put a real damper on your physical activities and your health if you’re not careful. Following are some warm weather workout tips to help you enjoy the summer sun while it’s here.
Wear appropriate attire – Choose loose, lightweight and light-colored clothing. Creating space between skin and clothing and wearing lighter-weight clothes promotes sweat evaporation and will help your body cool down quicker and easier. Plus, the lighter-colored fabric won’t absorb as much of the sun’s rays as a darker counterpart will. Also, don’t forget a hat with a brim: a baseball cap or sun visor does wonders in protecting your face.
Alter your workout schedule – Chances are you’ll find cooler temps in the morning or evening vs. midday. By planning your workout schedule accordingly, you’ll avoid the extreme heat and enjoy a refreshing workout al fresco.
Wear sunscreen – A sunburn can compromise your body’s ability to cool down by raising your body temperature. Slather on some sunscreen 30 minutes prior to heading outside and you’ll likely avoid this dilemma AND help ward off wrinkles and skin cancer in the process. Be sure to reapply every two hours (or more often, if needed) as sweat tends to wash the sunscreen away.
Go swimming – Take advantage of the outdoor pool at your local club or nearby public swimming pool and you’ll be able to stay cool AND enjoy the wonderful weather at the same time.
Drink plenty of fluids – Staying properly hydrated maintains your body’s ability to sweat and cool down. Drink fluids while you’re exercising even if you don’t feel thirsty. For higher intensity workouts, a sports drink may be the best choice as it can replenish sodium, potassium, and chloride you tend to lose when you sweat.
Don’t push yourself – If you’re used to exercising indoors or in cooler climes, start slowly and gradually increase the intensity of your outdoor workout by giving your body time to adapt to the warmer temperatures over several days. Or if it’s really hot, your best bet may be to reserve your time in the great outdoors to lowkey social events and enjoy a group fitness class or individual cardio workout in the cool convenience of your air-conditioned club.
Listen to your body – Know when it’s time to call it quits and don't overdo it. If you suspect you may have a heat-related illness due to symptoms like dizziness, muscle cramps, headache, weakness, rapid heartbeat, or nausea or vomiting:
- Stop exercising immediately
- Remove yourself from the heat
- Drink water
- Wet your skin, then fan it to produce a cooling effect
Contact your doctor if you don’t feel better one hour later, feel faint or confused, or if you develop a fever over 102 degrees.
Regular exercise IS good for you as you know, and by incorporating these easy techniques, you’ll help ensure hot-weather workouts don’t jeopardize your health.
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