As the weather is getting increasingly warmer, many people start to switch their fitness routines outdoors. Exercise holds many physical and mental benefits especially during the summer months. While it is important to incorporate exercise into your day, it is also important to keep yourself safe during the warmer months. Higher temperatures can create additional stress for your body and increase the chance of health-related risks. Understanding how to safely exercise during higher temperatures can help individuals stay active while protecting their health.
During high temperatures, our bodies tend to sweat in order to cool our internal body temperature. However during dry and humid conditions, sweat may evaporate less efficiently, thus creating a higher risk of dehydration or even heat strokes. It is highly encouraged to drink water and fluids before, during, and after work outs. For prolonged and intense workouts, beverages containing electrolytes may help replenish minerals lost through perspiration.
Timing also plays a key role in heat safety. Whenever it is possible, it may be best to schedule your workouts during cooler parts of the day. High temperatures tend to peak in the early afternoon hours especially during the 12-3 pm time window. Working out in the early morning or evening hours is usually where the sun exposure is the lowest and the coolest times to exercise.
Another way to make sure you’re exercising safely is making sure your workout clothing is appropriate to the temperatures. Loose-fitting, lightweight and moisture-wicking fabrics tend to allow sweat to evaporate more efficiently. In addition, choosing to wear light-colored clothing can make all the difference, as they are excellent reflectors of sunlight. A hat, sunglasses and sunscreen are also great protectors from the sun’s harmful UV rays.
Prevention is important when it comes to exercising safely in high temperatures but listening to your body is just as important. Symptoms of nausea, dizziness, headaches, etc. can all be warning signs of heat-related illnesses. It is crucial to stop exercising immediately if these symptoms occur and to move to a cool area. If more serious symptoms occur, such as loss of consciousness, this may indicate a heat stroke and emergency medical intervention is needed.
Exercising is an important part of a healthy lifestyle, but staying safe during it is equally important. By staying hydrated, choosing cooler times, wearing appropriate clothing and listening to your body are all important practices when it comes to exercising during warmer temperatures. It is essential to keep these practices in mind so you can enjoy physical activities while staying safe during high temperatures.
