Summer tips
Nothing feels better than getting out and hitting the fresh air, but you'll want to take some precautions for safe exercise in the hot summer sun and weather.
1. Ease Up
Know when to ease up, especially if you’re traveling to hot and humid climates you’re unaccustomed to. Chances are, you won’t be able to exercise at the intensity you normally do, and that’s okay.
If you normally run, walk or jog. If you walk, slow your pace. As your body adapts to the heat, gradually pick up the pace and length of your workout.
2. Avoid the hottest part of the day.
Rise early to catch the cool of the morning, or go out at sunset or later. In the heat of midday (typically between noon and 4 pm) take cover under shade. Jump in a pool.
3. Wear light-colored, lightweight clothing.
Dark colors absorb the heat, which can make you feel as if you’re wrapped in a warm blanket. Heavyweight, tight-fitting clothing will also heat you up. Keep it loose. Keep it light. More air will be able to circulate over your skin, keeping you cool.
4. Be sure to apply sunblock – UVA/UVB, preferably with titanium or zinc dioxide, or at least with avobenzene.
Reapply at two-hour intervals, even if the labels have sweat proof and waterproof claims that are hours longer. Many of these “long-lasting” claims are currently under investigation. Sunburn increases the risk of premature skin aging, and increases your risk of skin cancer. Another good way to decrease sun exposure is to wear wide-brimmed hats.
5. Drink up.
Exercising in hot weather increases our body temperature. Our body’s natural cooling system can start to fail if we’re exposed to soaring temperatures for too long. The result may be heat exhaustion – that awful fatigue that makes you feel as if one more step could be your last. You may even suffer heat stroke.
If the humidity is also way up, you’re in double trouble because your sweat “sticks” to your skin; it doesn’t evaporate as readily, which can send body temperature even higher.
To keep cool, drink plenty of water. A diet full of fruits and vegetables is so rich in water, you do not need to drink water before your workout, but while you’re exercising, drink 8 to 10 ounces of water every 20 minutes. After exercise, drink more – at minimum, another 8 ounces.
Another great way to help rehydrate during a pause in your physical activity is to eat a piece of fruit, or even carrots or celery sticks. The fruit and veggies will also help replace valuable electrolyte loss.
6. Wear a hat
Our heads are the most exposed to the heat and their surface are extremely vascularized. Through the surface of our head we accumulate a lot of heat and that’s why it’s very beneficial to protect it and possibly keep the hat wet to be sure to never reach undesirable temperatures.
