Summer Workout Tips

June 2, 2017
Summer Workout Tips

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.

Stay hydrated.

  • 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.

Slow down!

  • 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
  • Canoeing
  • Hiking
  • Biking
  • Yard work
  • Early morning or evening walking
  • Summer sports league

Additional information:

  • 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.

Learn more:


See also: Health Tips for a Quality Life: Heat Illness (Video)