Some do like it hot, but not when they’re exercising. Many exercisers can continue their routines in the confines of air conditioned health clubs this summer and only notice the heat while walking between the juice bar at the club and their air conditioned car.
However, there is something about the summer sun calling you to come experience the joy of exercising in the fresh outdoor sunshine. Many of you prefer exercising outdoors in the summer months as opposed to indoors, no matter what the temperature is. Let’s make sure that we are taking all the necessary precautions to enjoy an invigorating summer workout without receiving the dangers of too much heat and sun exposure.
Here’s What You Should Do:
• Drink plenty of fluids. It’s extremely important to stay hydrated. If you’re thirsty then you are already dehydrated, so drink before you feel a need to. Be sure to drink throughout the day (stick to non-caffeinated beverages, preferably water). Also, drink 15-20 minutes before beginning your workout and every 15 minutes throughout the exercise.
• Eat regularly. The heat can decrease your appetite, but it’s important to eat normally. Try to eat small meals, 5-6 times per day. Include lots of fruits and vegetables. Aside from being nutritious, fruits also tend to help with hydration.
• Wear light, loose-fitting clothes that can breath. Cotton is always a good choice. If your outdoor activity produces a lot of perspiration, consider clothing that is designed to wick the sweat away.
• Wear sunscreen. Even if you exercise early in the morning or late in the evening, you can get burned. Not only is a sunburn bad on the skin and potentially dangerous, but it also hinders your body’s ability to stay cool.
• Use common sense and don’t attempt strenuous activities that your body is not accustomed to. Stick to exercises that you are very familiar and comfortable with.
• Check the weather forecast. It’s best not to participate in intense outdoor exercise sessions when the heat index registers in the dangerous zone.
Here’s What You Shouldn’t Do:
• Don’t try to diet by sweating. Excessive perspiration is not the key to permanent weight loss. Any decrease in the scale would simply be a result of water loss, not fat reduction.
• Don’t adapt the "no pain, no gain" motto. Ignoring your body’s signals could be dangerous. Heat-related illnesses come with warning signs. Be sure to learn how to recognize them and what actions to take.
• Don’t forget to drink plenty of liquid when swimming. Just because your body is surrounded by water does not mean that you are well-hydrated. As with any land exercises, you need to regularly replenish lost fluids when in the water.
• Avoid physical activity during the hottest part of the day, which usually is between 10 a.m. and 3 p.m.
• If you want (or need) to be working in very hot temperatures, don’t do it until you become acclimated. Try to spend only a few minutes per day in the hot conditions for the first couple of weeks and then add time gradually each day.
• Avoid extreme changes in temperature. Don’t hop from being extremely hot and sweating excessively right into an ice cold, air-conditioned environment. Try to cool your body down slightly before exposing it to the extreme temperature variation.
Warning signs of heat stress/stroke:
• Rapid heartbeat
• Rapid and shallow breathing
• Elevated or lowered blood pressure
• Cessation of sweating
• Irritability, confusion or unconsciousness
• Feeling dizzy or lightheaded
• Headache
• Nausea
• Goosebumps on the upper body
• Fainting, which may be the first sign in older adults
If you suspect heatstroke:
• Move the person out of the sun and into a shady or air-conditioned space.
• Dial 911 or call for emergency medical assistance.
• Cool the person by covering him or her with damp sheets or by spraying with cool water. Direct air onto the person with a fan or newspaper.
• Have the person drink cool water, if he or she is able.
Whether you have to work outside or do it for enjoyment, following the above tips will help you stay cool and safe during the dog days of summer. So, don’t spend the season cooped up, get out there and have some fun!