Safe Outside Exercise in the Heat of Summer
After a very long winter, warm temperatures naturally make outdoor activities hard to resist. But when it gets hot and humid, prepare your body to avoid dehydration, heat exhaustion, and heat stroke that can happen from overdoing summer exercise.
These simple precautions can help ensure you enjoy your time in the sun:
It can take up to 14 days to adjust to temperature change. If an upcoming event will happen in the heat of the day, prepare by training during the hottest part of the day. Of course, routine outdoor exercise is best done in the cooler morning or evening hours.
Drink fluids throughout the day to maintain good hydration. For a moderate summer workout, drink 20 ounces of water two hours before exercise, then at least eight ounces just before getting in the heat, then a gulp every 15 to 20 minutes during exercise.
When the temperature is over 90 degrees, go slower and don’t push yourself for a personal record.
Use common sense.
It seems obvious, but when talking about being active in hot weather, the importance of wearing light, breathable clothing and applying sunscreen cannot be overstated. Wait for a cooler day to try a new activity so you can see how your body reacts.