If you exercise outdoors in hot weather, it is important to use common-sense precautions to prevent heat-related illnesses. I personally do not do well exercising in the heat-it takes me extra-long to adapt- so I especially needed to be reminded of these tips!
Here are some tips form the Mayo Clinic on ways to exercise safely in the summer heat:
- Watch the temperature. Pay attention to weather forecasts and adjust when you work out if needed. Avoid midday sun; exercise in the morning or evening if possible. And look for shady paths.
- Get acclimated. Very important! If you are used to exercising indoors or in cooler weather, take it easy when you first exercise in the heat. It takes your body about two weeks to adapt to exercising in warmer weather. If you normally run a 9 minute mile, you may need to run a 10 minute mile for a while until your body adapts to the temperature change.
- Know your fitness level. If you’re new to exercise, be extra cautious when working out in the heat. Your body may have a lower tolerance to the heat.
- Hydrate, hydrate, hydrate. Experts say this is a key factor in heat-related illnesses. Drink at least 8oz of water before you work out and try to sip on water throughout your workout if possible. Drink around 20oz after a workout as a general guideline. Consider a sports drink if you are exercising very intensely or sweating profusely. And as a general rule…if your urine is the color of lemonade, that is a sign that you are well hydrated; anything darker could indicate you are dehydrated.
- Give your body a “pre-workout cool down.” Use a cooling towel or an ice pack on your neck to help give you a quick cool down before working out.
- Dress the part.. Wear lightweight, minimal amounts of loose-fitting clothing to facilitate cooling by evaporation. Remember, it’s not just sweating alone that cools the body, but the evaporation of sweat into the atmosphere. Avoid dark colors as they absorb heat. Don’t forget sunscreen. A sunburn decreases your body’s ability to cool itself.
- Understand your medical risks. Certain medical conditions or medications can increase your risk of a heat-related illness. Talk to your doctor about precautions.
- Have a backup plan. If you’re concerned about the heat or humidity, stay indoors. Work out at the gym, walk laps at a school or mall, or follow along a program on a DVD.