Just because the mercury is rising to the near-triple digit mark doesn’t mean that you have to give up on your fitness plan. According to Mayo Clinic, a healthy adult should get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week. To safely make that happen in hot weather, you may have to make some adjustments to when, where and how you exercise.
Tips for Exercising in Summer Heat
Stay Hydrated. It is even more important to keep hydrated when exercising in summer heat when you perspire more. Drink water before, during and after your workout to prevent becoming dehydrated.
Protect Your Skin. Be sure to lather on the sunscreen, at least SPF 30 and wear a hat or visor to prevent the sun from directly hitting your face. Apply sunscreen 30 minutes before going out and reapply every 2 hours you are outdoors.
Wear Loose Clothing. What you wear while exercising can make a big difference in warm weather. Consider investing in some moisture-wicking workout gear that will help absorb perspiration while you exercise.
Take a Cold Shower. Consider taking a cool shower before you exercise to lower your body temperature before you head out into the heat.
Avoid the Heat of the Day. Exercise in the early morning or around dusk to avoid the excessive heat of the middle of the day.
Hit the Gym or Indoor Track. When heat becomes unbearable, consider moving your workout inside. Extreme heat can be dangerous even when you are not exercising. Just head indoors and get your daily exercise in air-conditioned comfort.
Stay Alert to Signs of Heat-related Dangers. Pay attention to your body. Watch for symptoms of overheating such as confusion, dizziness, fainting, fatigue, headache, cramps, profuse sweating, rapid heartbeat, pale skin and nausea/vomiting. If you are experiencing any of these symptoms, get out of the heat, preferably into air-conditioning, drink plenty of fluids, but avoid caffeine and alcohol. Remove tight clothing, take a cool bath or sponge bath and employ other cooling measures, such as fans or ice towels.