Whether you’re running, playing basketball or going for a power walk, exercising in hot weather puts extra stress on your body. Follow these summer workout tips to help reduce your risk of serious, heat-related illness while staying in shape.
Watch the temperature.
- Pay attention to weather forecasts and heat alerts.
- Exercising in temperatures over 90°F is extremely dangerous.
- Exercise outdoors in the early morning or in the evening, when it’s cooler.
- Stick to shady areas if you can.
- Avoid caffeine and alcohol before your workout.
- Drink 20 ounces of room temperature water two hours before exercising. During exercise, drink eight ounces of water every 20 minutes.
- If you are one to two pounds lighter after a workout, you aren’t staying hydrated.
- Exercise more slowly than usual or for a shorter period of time, and take rest breaks.
- Remember, it takes at least one to two weeks to adapt to the heat.
Be cool in the right clothes.
- Choose lightweight fabrics created to wick away sweat –not
- Wear light colors to reflect the sun’s heat.
- Add a well-ventilated hat with a wide brim, and sunglasses.
Summer exercises to try:
- Swimming or water aerobics
- Yard work
- Early morning or evening walking
- Summer sports league
- Wear sunscreen.
- Carry a frozen water bottle.
- Know the signs of heat stroke – hot, dry skin; rapid pulse; throbbing headache; dizziness.
- Have a backup plan; exercise indoors if it gets too hot.
See also: Health Tips for a Quality Life: Heat Illness (Video)