With longer daylight hours, summer beckons us outdoors for more physical fun and sports. However, it’s crucial to be mindful of the risks associated with exercising in high temperatures. Knowing the proper precautions can help you enjoy the season to its fullest.
Recommended Practices:
Stay Hydrated:
Hydration is key. If you start feeling thirsty, you’re likely already dehydrated. Make it a habit to drink fluids continuously throughout the day—water being the best choice. Begin hydrating about 15-20 minutes before exercising and keep sipping every 15 minutes during your activity.
Maintain Regular Meals:
Hot weather might suppress your appetite, but it’s essential to eat consistently. Opt for smaller, frequent meals about 5-6 times a day, incorporating a variety of fruits and vegetables which are both nourishing and hydrating.
Choose Appropriate Clothing:
Opt for lightweight, breathable, and loose clothing. Cotton is a great option, but for high-sweat activities, moisture-wicking garments are preferable.
Apply Sunscreen:
Protect your skin regardless of whether you’re out early in the morning or later in the evening. Sunburn can impair your body’s ability to cool itself and can cause skin damage.
Exercise Within Your Comfort Zone:
Avoid new and strenuous activities that your body isn’t used to during extreme heat.
Monitor Weather Conditions:
Avoid intense outdoor exercise when the heat index is high, typically from 10 a.m. to 3 p.m.
Practices to Avoid:
Don’t Equate Sweat with Weight Loss:
Losing weight through excessive sweating is just water loss, not fat loss.
Avoid the “No Pain, No Gain” Philosophy:
Ignoring your body’s distress signals in hot weather can lead to serious heat-related illnesses. Learn the signs of these conditions and how to respond to them.
Stay Hydrated Even When Swimming:
Being in water doesn’t hydrate your body. Like any exercise, ensure you drink enough fluids to replace what you lose during swimming.
Gradually Acclimate to the Heat:
If you need to be active in the heat, start with just a few minutes of exposure daily and slowly increase your time in the heat each day.
Avoid Sudden Temperature Changes:
Transitioning directly from intense heat to a cold, air-conditioned environment can shock your body. Allow your body to cool down gradually.
Following these guidelines can help you stay safe and enjoy the outdoor activities during the hot summer months without confinement. Go out and make the most of the vibrant season!
