Summer doesn’t officially start till June 20, but that’s not stopping these 90+ degree days! Use these tips to beat the heat and safely work out during these blazing summer months.
- Pay Attention to the Forecast.
You always want to keep an eye on the weather forecast before you head out into the summer heat. You’ll want to see what the weather is going to be like throughout your time outside- especially if you’ll be out for an extended period of time, like for a hike, sports game, trail or long run. You also want to check the humidity. Humidity combined with high temperatures forces your body to work harder in order to cool you down.
k - Don’t Forget Sunscreen.
Nothing is worse than trying to complete a summer workout with a bad sun burn that makes it hard to move. Stop the burn before it occurs by slathering on the sunscreen. Opt for one that is at least 30 SPF, broad spectrum, and water-proof.
f - Stay Hydrated with the Right Fluids.
Water is your best friend on a hot day for staying hydrate; however, if you’re planning to be outside for more than 60 minutes, you may want to consider a sports drink to replenish your electrolytes.
f - Wear the Right Gear.
Bright colors are a good choice since they will reflect the sun. Cotton is a light-weight and affordable material that can help you to stay dry. And if you’re willing to splurge a bit more, opt for sweat-wicking shirts and shorts. You also don’t want to forget your scalp when it comes to sun protection. Wear a lightweight hat to keep the sun off your head and the sweat out of your eyes.
f - Timing is Everything.
The hottest time of day in the summer is typically between 10 a.m. and 3 p.m. If you’re planning an outdoor workout, try to do it either before or after this time slot.
f - Recognize Signs of Trouble.
You need to be prepared for anything when it’s hot out – that includes knowing what to do if things start to go wrong. There are various levels of heat-related issues you should be aware of, such as heat cramps, heat exhaustion and heatstroke. If you start to exhibit any of the following symptoms, it’s important to stop what you’re doing and cool down:
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- Muscle cramps
- Nausea or vomiting
- Weakness
- Fatigue
- Headache
- Excessive sweating
- Dizziness or lightheadedness
- Confusion
- Irritability
- Low blood pressure
- Increased heart rate
- Visual problems
You’ll want to lower your body temperature by finding shade, drinking water, and preferably having someone sit with you until you start to feel better (or to get medical attention if you start to feel worse). The goal is that you won’t need to do any of this, but it’s important to know what to do in a “worst case scenario” situation while you’re out in the heat.
~Paulina Le
Health Fitness Specialist