Tips for Staying Fit in the Summer Heat

The sun is shining, restrictions are lifting, and everyone is itching to get outside and enjoy the fresh air.  Here’s some precautions to follow for safe exercise practice in the rising temperatures.

  1. Drink Plenty of Fluids. It’s more than just how much you drink, it’s also what you’re drinking.  Water is best for staying hydrated.  Sports drinks are great ways to replace diminished potassium, sodium, and electrolytes
  2. Time your Workout. Try to avoid the hottest part of the day.  Rise early to get out in the cooler morning sun, or head out just before sunset.  If possible, avoid strenuous activity outdoors between 10am and 4pm if you can’t take cover under shade.
  3. Dress Appropriately. Light clothing is ideal.  Bright colors will reflect the sun.  If you can, try for sweat-wicking shirts and shorts to keep you most comfortable.
  4. Protect your Skin. Wear sunscreens with an SPF of at least 50, preferably waterproof so it will stay in throughout your routine.
  5. Take it Inside. If there are excessive heat warmings, it might be best to skip your usual outdoor exercise and opt for a safer indoor option.

And, of course, know the signs of heat stroke.  You’ll want to look for:

  • Absence of sweating with hot, flushed, or red and dry skin
  • Rapid pulse
  • Difficulty breathing
  • Strange behavior
  • Hallucinations
  • Agitation
  • Disorientation

Heat related illnesses are preventable, if you know what to look for and you’re mindful of your body.  Taking the above precautions will help ensure you’re able to continue to enjoy your exercise all summer long.