Ahhh, summer. Warm weather and sunshine make us want to take our workouts outside and soak up some vitamin D while we work up a sweat. As great as it feels to be outdoors, it is important to know how to stay safe. Here are some tips to help you beat the heat while getting active outdoors:
- Timing is Everything: Avoid the hottest part of the day. Typically the sun is strongest between 10 am and 4 pm. Try to plan your outdoor workouts before or after this time of day.
- The Right Clothing Can Make a BIG Difference: Try to avoid dark color clothing that absorbs the heat and stick with lighter and brighter colors. Grab lighter weight, looser fitting clothing that is more breathable and will allow air to circulate over your skin, keeping you cool. Sweat-wicking materials are a great option.
- Skin Protection is Important: Protect your skin from UV rays by using sweatproof and waterproof sunscreen. Be sure to reapply every two hours for maximum protection. Wearing a wide-brimmed hat can also add a layer of protection for the sensitive facial area.
- Hydrate Before, During AND After: Aim to drink around 17-20 ounces of water within 2-3 hours prior to your workout, 7-10 ounces every 10-20 minutes during your workout, and 8 ounces within 30 minutes after your workout. Listen to your body and drink more as needed. If you’re working out for more than 60 minutes, you may consider sipping on a sports drink that contains potassium and electrolytes to rehydrate and replenish your body.
- Know Your Limits and Ease up if Needed: If you start to feel lightheaded, dizzy, nauseous, or tired, take a break. Our bodies can’t always push as hard in high heat and humidity and it’s important to watch for signs that tell us it’s time to ease up.
- Take it Indoors: We love to take advantage of summer and be outside as much as we can, but on extremely hot or humid days, it’s safer to take your workout indoors to avoid heat-related injuries.
