Keeping up your exercise routine through the summer is very important and it’s okay to exercise outdoors in the heat as long as you do so safely. When you decide to workout outside, keep these precautions in mind:
Drink lots of fluids: Dehydration is a key factor in heat illnesses. In general, one should drink ½-1 oz of water for every pound they weigh. For example, a 150lb individual needs at least 75oz-150oz of water every day. Before you workout outdoors, make sure you drink at least 8 oz of water and keep drinking water periodically throughout and after your workout.
Know your fitness level: If you are new to exercise or haven’t worked out in awhile, congrats on taking the first step! But be extra cautious when working out in the heat. Be sure to listen to your body and take adequate breaks to regulate your body temperature and cool down.
Watch the temperature: It’s very important to be aware of weather forecasts and heat alerts. The hottest times of the day are between 10 a.m and 4 p.m, so take extra caution when working out outdoors during those times.
Wear sunscreen: A sunburn decreases the body’s ability to cool itself and increases the risk of skin cancer. You should always apply sunscreen before engaging in any physical activity outdoors to protect yourself from the sun’s UV rays.
Dress appropriately: Lightweight, loose fitting clothing is the best to help sweat evaporate and keeps you cooler. Avoid dark colors, which can absorb heat.
Exercising outdoors should be pleasurable and fun as long as you take the proper precautions! When following these precautions, you can still smash your workouts, enjoy the beautiful weather, and avoid the risk of tainting your health.