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:
- Try to avoid exercising between 10AM-2PM, the hottest time of the day. Get out early or wait until late afternoon if possible.
- 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.
- 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.
- If you must exercise during the hotter hours of the day, lower your intensity level and shorten your workout time.
- When exercising longer than an hour, consider sipping a sports drink during your workout. These help replace important electrolytes that are lost in sweat.
- 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.
- If you are walking or running, try to do so on trails where trees can provide shade in strong sun conditions.
- 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.
- It is better to keep your skin covered with a lightweight fabric rather than expose it to direct sunlight.
- Always err on the side of caution, cutting short and/or taking indoors your workouts in overly demanding conditions.