Sure, you have your reliable weight-training routine at the gym to help you stay fit during the year, but with the summer months approaching, it’s hard to resist moving your workouts outside to enjoy the fresh air and warmer weather.
Summer calls for spending more time outdoors and engaging in fun, new activities to switch up your exercise routine. With paddleboarding, kayaking, and beautiful hiking trails to explore, there are plenty of engaging exercises to partake in during the summer months.
While playing in the sun is more exciting than being stuck indoors, there are precautions you need to take in order to stay safe and avoid developing health problems due to dehydration and overexposure to the sun.
Tips for Staying Safe During Summer Workouts
Staying safe and smart when exercising outdoors will help you avoid trips to the ER and allow you to have uninterrupted fun under the sun this season.
1. Alternate Workouts
Exercising in a heated class is not the same as exercising in the summer heat. Since your body is not used to the new climate just yet, it is recommended to ease up to the summer heat before jumping into intense workouts outdoors.
Instead of kicking off your outdoor exercises with high-intensity workouts, opt for exercises that help to cool the body down such as cycling or swimming. Cycling and swimming are excellent exercises that give you a full body workout and are gentle on your joints.
2. Summer Workout Attire
Just like you wouldn’t wear a tank top to go skiing, make sure to wear breathable and light clothing that is appropriate for the temperature.
Nowadays, workout attire is made to fight specific temperatures and are available in fabrics such as nylon or polyester, which dry sweat and help you stay cool for longer periods of time. You may also want to opt for lighter colored clothing that will not absorb as much heat as darker colors do.
3. Timing Your Workouts
If you’re planning on working out during the hottest part of the day, it’s better to be patient and wait. The best times to exercise outdoors are during early morning hours or late evenings.
The levels of humidity, pollution, and sunshine are usually the strongest during the afternoon hours between 11 am and 4 pm, therefore, it is strongly advised to schedule your workouts around these times to ensure you don’t expose yourself to any harmful conditions.
4. Stay Hydrated
We know you’ve heard this time and time again, however, staying hydrated, especially when working out outdoors, is extremely important to prevent exhaustion and strokes. If you are an active individual, make sure you continue to sip water throughout the day and ensure you are hydrated even before your workouts begin.
A hydration rule of thumb is to drink at least 17 – 20 ounces of water or fluid two to three hours before your workout, 7 – 10 ounces every 10 – 20 minutes during your workout, and 16 – 24 ounces for every pound of body weight that you lose after your workout.
5. Wear Natural Sunscreen
Another important tip is to never leave home without slapping on some natural sunscreen if you plan on exercising under the sun. All exposed parts of the body should be lathered in sunscreen in order to protect you from the harmful UV rays of the run and prevent painful sunburns.
6. Take It Easy
It is common for outdoor workouts to be harder on your body than when you exercise at the gym. It’s okay to take a few breaks now and then, and if you can’t seem to tolerate the heat, opt to move into the shade or moving indoors for some period of time.
Lower intensity workouts are more doable in the heat and will still give you a good dose of exercise to stay active and healthy.
Signs to Be Aware Of
If you experience any of these signs during exercise, it might be time to take a little break from exercising outdoors and cool off instead.
- Heat cramps: Cramping is a sign that you might be exerting yourself and overdoing it with the exercise. Make sure to perform some gentle stretches and massage the cramping area to find relief. Drink lots of water to replenish the fluids and avoid exercising until you are sure the cramps have passed.
- Heat exhaustion: Symptoms of heat exhaustion include extreme fatigue, dizziness, vomiting or fainting. Watch out for your skin feeling cold and clammy or hot and dry.
- Heatstroke: If you notice rapid pulses and rapid breathing and your temperature is greater than 104 degrees, you might be experiencing symptoms of a heat stroke. Heatstrokes are dangerous and require immediate medical attention.
Stay Safe and Take Care
One must always put their health first and listen to their body at all times. Keeping these tips in mind will ensure a safe and active summer for everyone involved.
1. How can one exercise in the summer?
It is important to take precautions when exercising outdoors during the summer. As mentioned above, staying hydrated, scheduling your workouts at the right times, and listening to your body are a few important ways to ensure safety while exercising in the summer.
The content of this Website is for is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.
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Professional Trainer Tips for Safe Summer Workouts. (2014, July 08). Retrieved from http://locktonpersonaltraininginsurance.com/professional-trainer-tips-safe-summer-workouts/
Wahlgren, K. (2017, June 16). How to Stay Cool During Summer Workouts. Retrieved from https://www.beachbodyondemand.com/blog/stay-cool-summer-workouts
Tips for Safe Summer Exercise. (2016, September 06). Retrieved from http://healthoholics.com/tips-for-safe-summer-exercise/
Kelly, D. (2017, April 03). Summer Safety Tips: How to Exercise in the Heat. Retrieved from https://www.fitpregnancy.com/exercise/prenatal-workouts/summer-safety-tips-how-exercise-heat