Most of our time during the summer is spent outdoors enjoying the fresh air and participating in warm-weather activities such as exercise. Exercising outdoors offers many benefits. However, when temperatures increase, it can become challenging or potentially dangerous to our health.
Heat illnesses or emergencies can occur with exposure to high temperatures and humidity. Dehydration can occur when the body’s fluids are lost by sweating and aren’t replaced. Even being slightly dehydrated can make you feel sick and put you at a greater risk for heat-related illnesses, including heat exhaustion and heat stroke.
Therefore, it is important to know how to protect yourself while exercising in the summer heat. Here are some tips to keep in mind when it’s warm outside:
- Try to avoid exercising outside in the early afternoon as it is usually hottest between noon and 3 p.m.
- Drink water before, during, and after physical activity, even if you don’t feel thirsty. Bring a bottle of water with you, or plan water stops along your route.
- Wear lightweight, light-colored, loose-fitting clothes. Moisture-wicking fabric can also help keep you cool during a workout. Protect yourself from the sun with sunglasses, a hat or visor, and plenty of sweat-resistant sunscreen.
- Take frequent breaks in the shade and drink water before you get thirsty. Allow yourself time to adapt to the heat. Keep in mind that you may not be able to work out as long or as hard as usual when it’s very hot.
- Work out with a partner if you can. Not only for safety purposes, but also because it is socially interactive and fun.
- Try a variety of light, healthy pre- and post-workout snacks that can help you stay cool, such as:
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- Chilled or frozen fruit
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- Homemade ice pops made from 100% fruit juice or fat-free/low-fat milk
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- Fruit smoothies
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- Cold salads loaded with vegetables, beans, legumes, and heart-healthy fish such as albacore tuna or salmon
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- Crisp, chilled raw veggies, including cucumbers, carrots, or celery, with a light, cool dip
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- Cold sparkling water with a splash of 100% fruit juice or slices of citrus or cucumber
If you are having difficulty tolerating the heat, don’t skip your workout or physical activity. You can find indoor locations where you can be active, discover activities you can do at home or work, or adjust your workout schedule to early morning or late evening when it’s cooler outside instead.
It is important to check with your healthcare provider before starting an exercise routine or working out outdoors if you have cardiovascular disease, diabetes, or other chronic diseases, or any medical concerns. Certain medications, including beta blockers, ACE receptor blockers, ACE inhibitors, calcium channel blockers, and diuretics, can exaggerate the body’s response to heat.
If you or a loved one is experiencing an emergency, call 911 immediately.
All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.