The summer is a terrific time of year to work out outside. Jogging in a snowdrift or sliding on a sheet of black ice won’t result in your toes becoming frozen, so don’t worry about doing any of those things. Additionally, longer days provide you more opportunity to fit in a workout before or after work without having to do it in the dark.
However, you have to deal with occasionally sweltering weather. Here are five guidelines for exercising safely in the summer heat.
1. SELECT THE CORRECT DUDES The good news regarding summertime exercise? It’s not necessary to dress in layers like Ralphie’s younger brother did in “A Christmas Story” in order to step outside into the bitter cold. You don’t need to worry about frostbite, but you may need a light jacket or sweater.
But you need clothing that keeps you cool and protects you from the sun. For optimal cooling, pick materials that can drain away moisture and let your sweat dry. In order to protect yourself from the sun, it is worth spending a few dollars more on workout clothing than casual attire. While most athletic apparel has a UPF rating of 50, a cotton T-shirt may have an an ultraviolet protection factor of 5 rating.
2. CARE FOR YOUR SKIN. You’ll probably still have a lot of skin exposed outside of your athletic attire. It’s important to choose the correct sunscreen. Which formulation—chemical or mineral—should you choose? Some people express concern about the latter’s potential for having negative health impacts, and such creams might hurt if they go into your eyes as a result of sweating. Additionally, mineral sunscreens offer immediate protection absorbs faster than chemical formulations, which is helpful if you lather up shortly before leaving the house.
Whatever recipe you decide on, make sure to coat all exposed parts. Do you perform your yoga exercises outside? Please don’t forget your feet; if you keep them inside shoes, you can wind up scorching the tops. If you build up a lot of sweat while practicing for that marathon, you should reapply protection more frequently than every two hours.
3. RETENUE HYDRATION Your athletic performance can be completely destroyed by dehydration. Even worse, it may become fatal. Fortunately, you should be aware of your thirst before any problems arise, although it’s simple to forget how dehydrated you become in the summer.
The amount of fluid you should consume varies on your weight, heart and respiration rates, body temperature inside and outside, and level of exertion. A decent guideline is to take seven to ten ounces of water for every 10 to 20 minutes of exercise, though.
If you’re going to be out longer than 15 minutes, make sure you hydrate before you go and bring some water with you. Belts, camelbacks, and bike mounts are all available to make carrying liquids more convenient while freeing up your hands.
4. BE ON TIME If you like evening activities, you might need to change the timing of your workout. Frequently, the day’s heat lasts well past sunset. The coldest time of day is soon after dawn, yet an earlier sunrise makes it easier to exercise before work.
Avoid exercising in the summer heat by doing it as early in the day as you can. If you have to exercise after work, think about waiting until after sunset and using the buddy system if you don’t feel comfortable riding your bike or walking alone in the dark. Meeting a friend has a dual purpose and aids in your program compliance.
5. BE AWARE OF HEAT-RELATED ILLNESS SIGNS The main threat you face when working out in the summer heat is heat sickness. To avoid lasting harm, become familiar with to recognize the signs and take immediate action:
Heat rash: Sweat that gets caught in your glands causes itchy, raised red pimples on your skin. The majority of the time, it goes away on its own, but if it persists for more than a few days or worsens, you should get medical attention. Heat cramps – These happen when you sweat too much and lose too many electrolytes. Hydration and relaxation are key components of treatment, with sports beverages like Gatorade used to replenish lost minerals. Quick, shallow breathing, heavy perspiration, thirst, headaches, irritability, nausea, diarrhea, disorientation, loss of coordination, a raised temperature, a rapid heartbeat, and a weak pulse are all symptoms of heat exhaustion. If you feel any of these signs when working out in the summer heat, stop right away, find some shade, and rehydrate by wetting your skin and clothes. If your symptoms don’t go away after a few minutes in cooler weather, dial 911. Heat stroke: This ailment calls for immediate medical attention. You might experience a rapid, pounding pulse, acute vertigo, and loss of consciousness. You stop sweating when your skin gets heated and dry. To avoid organ failure and death, please leave the sun as soon as you notice any symptoms and dial 911 right away. WHEN EXERCISING IN THE SUMMER HEAT, BE SAFE The ideal time of year for outdoor exercise is probably summer. You have to endure the heat even when the weather is kind.
To stay safe while exercising in the summer heat, remember the aforementioned advice. While toning your muscles, you can burn calories without becoming overheated.