There’s something about the summer months that makes the great outdoors so inviting. There are many activities that you can enjoy – swimming, cycling, hiking and much more that is not only enjoyable but also good for you. If you choose to exercise in the heat, it’s important to be careful and smart by taking extra precautions to stay healthy and safe. Intense exercise can be deadly in the heat, which is why we’d like to share some tips on how to exercise in heat.
Drinking plenty of water and staying hydrated is important at any time during the year, but it is especially important if you choose to exercise in the heat. You can also indulge in water-rich foods like crunchy lettuce, juicy watermelon, sweet grapefruit and fresh tomatoes. When you sweat your body loses water, electrolytes and salt. This is why it is important to drink water and you can also add in electrolyte-rich sports drinks to help replenish what you lost. If you get extremely dehydrated you can suffer from muscle cramps, confusion, nausea, kidney failure and other complications.
Sunscreen is vital to keeping your skin protected from harmful sun burns, sun poisoning and skin cancer. Make sure to use water-resistant sunscreen with an SPF of 30 or higher and apply it at least 30 minutes before you head outdoors. It’s important that you reapply the sunscreen according to the directions on the package.
Timing is Everything
Did you know that the hottest time of the day during the hot summer months is between 11 a.m. and 3 p.m.? If you are considering exercising outdoors, then try to schedule your activity either before or after this time slot. Many athletes choose to work out early in the morning when it’s cool outside because it helps them stay energized throughout the day and helps them sleep better at night.
Indulge in Water Activities
What better way to exercise in the heat than to take up some new and fun water activities? Whether you choose to take up swimming, surfing or stand-up paddle boarding (SUP), you will find that these activities are fun, engaging, will help you stay fit and healthy and also keep you cool during the summer heat.
Know Your Limits
If you start to feel dizzy, tired or nauseous it’s important to listen to your body and give yourself a break. Working out in the heat takes an extra toll on your body and taking the time to rest is more important than overdoing it with your workout and getting sick or injured. If the summer heat ends up being too much for you, then you may have to adjust your routine in a way that will allow your body to rest and refuel without jeopardizing your fitness and health goals.
On days when there is an excessive heat warning in place it’s best to take your workout indoors. Whether you choose to go to the gym or workout at home with your own equipment, it’s better to stay cool and avoid heat-related injuries while still staying committed to your health and fitness.
When you are exercising in the heat it’s important to dress smart. Look for light colored, sweat-wicking clothes that can help you stay cool. Also make sure to wear a hat and sunglasses that block harmful UV rays. You can look for clothes that offer built-in UV protection like rash guards and other fitness style clothing.
There are so many activities you can enjoy during the summer months but exercising in the heat can be risky and dangerous if you aren’t careful. Dehydration is a serious condition and it’s important to know the signs of heat exhaustion so you can take care of yourself. If you experience heavy sweating, muscle cramps, dizziness, fatigue and nausea or vomiting you may be experiencing heat exhaustion, which can lead to heat stroke if left untreated. Be smart about how you exercise in the heat and most importantly make sure to listen to your body.
At A New Me, we are committed to helping our clients be the best version of themselves by providing a wide range of weight loss services that are uniquely tailored to each individual. Feeling healthy is the first step towards being more confident and our specially designed weight loss programs will facilitate better health naturally, prevent disease and turn the body’s biological clock to a more youthful place. For more information, or for more tips about summer health and exercise, please don’t hesitate to contact us.