Even with the best intentions, it can be challenging to stay in shape over the winter. That means that when the weather warms up, many people head outdoors to soak up the sunshine and fresh air – and to get moving. From swimming and jogging to yard work and countless other sports and activities, summertime offers endless opportunities to be active. However, it’s important to keep in mind that when the mercury rises, even moderate exercise can pose a whole new set of risks. Here are three tips to keep yourself safe and healthy when exercising in hot weather.
1. Pay attention to the weather
Warm weather and exercise both raise your core body temperature. When you combine the two – by jogging on a hot day, for instance – some precautions are in order. Your body sweats to cool itself off, however, sweat doesn’t evaporate from your skin as efficiently when the air is humid. As your body works harder to stay cool, your heart rate increases. Check the weather report before heading out. Scale back your workout if the temperature and humidity are high – especially if you are older or not used to strenuous exercise. Avoiding the hottest part of the day, from around 10:00 am through 3:00 pm, will further help you stay safe.
2. Dress appropriately
What you wear matters when you’re going to be sweating through a demanding workout in the heat. Choose light-colored clothing designed to wick moisture away from your skin, as heavy and dark-colored fabrics can make you even hotter. If you have to wear extra gear such as a helmet or protective padding, plan to limit the duration and intensity of your workout. Also, dress your skin appropriately in water-resistant sunscreen of at least SPF 30. Apply your sunscreen half an hour before heading outside and continue to reapply according to the directions on the package. Having a sunburn not only makes it harder for your body to stay cool but also increases your risk of skin cancer.
3. Drink plenty of water
It’s always important to stay hydrated when you exercise, but it becomes essential in hot weather. Consume plenty of fluids throughout the day to make sure your body stays properly hydrated. Also, drink a glass of water before your workout and take water with you to sip while you’re out. Finish your exercise session with another glass or two. You can also eat foods with high water content such as watermelon, grapefruit, lettuce, and tomatoes for extra hydration.
Dehydration, heat exhaustion, and heat stroke are serious medical conditions. Knowing the signs of heat illness can save your life. If you notice extreme sweating, weakness, excessive fatigue, headache, dizziness, nausea, or dark urine, you may have heat exhaustion, a milder form of heat illness. If untreated, heatstroke is the next step. Dry, hot skin with no sweating, confusion, a weak or rapid pulse, seizures, unconsciousness, and a body temperature of over 105 degrees are reasons to seek emergency medical attention.