Awe exercising in the summer months, I know how easy it is to skip an outdoor activity because it’s so darn hot/humid. I also know that so many of you are dedicated to your goals of exercising (go go!) and I’m so proud of you for that! So what do you do when the heat is unbearable, and you want to exercise outdoors without putting extra stress on your body.
I want to share these tips with you because it can be dangerous to exercise in hot humid weather. And as in everything I want you to be as safe and prepared as possible.
Plan Wisely
If you plan to exercise outdoors, choose a cooler time of day when the sun isn’t shining on you at the hottest part of the day, which is typically 12-4PM. Mornings and late afternoon/early evening are great times to work out, minimize your exposure to direct sunlight.
Dress Appropriately
Wear lightweight, loose-fitting clothing because it helps sweat evaporate and keeps you less heated. You’ll also stay cooler with moisture-wicking garments that bring sweat to the outer surface and help keep you dry. You may find that loose-fitting shirts help keep you cool as well. Avoid dark colors, which tend to absorb all that heat.
HYDRATE!!
We all know that staying well-hydrated with water helps your body sweat and cool down, but don't wait until you're thirsty to drink fluids. Before and after exercising in the heat, you can eat or drink naturally hydrating foods that provide electrolytes, such as coconut water, watermelon, cucumber, celery, citrus fruits and carrots. If you plan to exercise for more than 45 minutes, you could also consider a sports drink instead of water with low sugar content. Sports drinks can replace the sodium, chloride, and potassium you lose through sweating. After workouts, be sure to replace water and sodium loss by drinking two to three extra cups of water and eating sodium foods, such as pickles, sauerkraut and adding a pinch of Celtic or sea salt to meals.
Get Acclimated
If you're used to exercising indoors or in milder weather, take it easy first when you work out in the heat. It can take a couple of weeks to adapt to the heat. As your body acclimates to the humidity and hotter temperatures over time, you can gradually increase your workouts' length and intensity of your workouts.
Take a Pre-Workout Shower
A cool shower or a quick swim before exercising in the heat is a good way to reduce body temperature.
Wear Sunscreen
A sunburn is not fun. It also decreases your body's ability to cool itself and increases the risk of skin cancer.
Bring an Ice Pack
This is a great idea because if you become overheated, placing an ice pack on the back of your neck can help cool you down. You can also use a cold washcloth to relieve the heat.
If you experience any of the following symptoms, it’s important to stop your workout, hydrate and get your body back to a normal temperature:
- fatigue
- weakness
- muscle cramps
- nausea
- vomiting
- headache
- dizziness
- problems with vision
- excessive sweating
- confusion
- low blood pressure
I know summer temps can be brutal. So the main thing to do is when exercising in the heat, you need to know your limits and the warning signs of heat exhaustion. Everyone handles exposure to heat and physical activity in high temperatures differently, so you need to be aware of your personal limitations.