10 Tips For Exercising In The Heat

Posted On Jul 18, 2018 By Tom Holland

10 Tips For Exercising In The Heat

As you take your workouts outdoors during the summer months there are a few things you want to consider, especially when the heat and humidity are on the rise. You can still enjoy exercising outside - just follow these ten tips to stay safe:

  1. Try to avoid exercising between 10AM-2PM, the hottest time of the day. Get out early or wait until late afternoon if possible.
  2. Increased temperature means increased sweat losses and increased hydration needs. Be sure to hydrate before a hot outdoor workout with at least 6 ounces of water around 15 minutes beforehand. Then try to take in fluid every 10-15 minutes, 4-8 ounces or so, while exercising.
  3. Be sure to wear moisture-wicking lightweight clothing. Cotton is not your friend when it comes to exercising in hot climates; it will weigh you down, keep the moisture next to your skin and retain heat rather than dissipate it.
  4. If you must exercise during the hotter hours of the day, lower your intensity level and shorten your workout time.
  5. When exercising longer than an hour, consider sipping a sports drink during your workout. These help replace important electrolytes that are lost in sweat.
  6. Be careful when applying sunscreen to your forehead – problems can occur when sweat causes it to run in your eyes. Consider wearing a hat or visor made out of a performance material instead.
  7. If you are walking or running, try to do so on trails where trees can provide shade in strong sun conditions.
  8. If you are going to be outside for an extended period of time, consider bringing water or a sports drink with you. There are many great products on the market now to make carrying fluids with you a breeze.
  9. It is better to keep your skin covered with a lightweight fabric rather than expose it to direct sunlight.
  10. Always err on the side of caution, cutting short and/or taking indoors your workouts in overly demanding conditions.

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