Seven Tips for Exercising in the Summer Heat

By on June 19, 2018

by Tami Mungenast, CPT, CNWC

Summer is a great time of year to get outdoors for your exercise activities. Running, swimming, biking, sports, and walks are fun ways to get your exercise in while absorbing vitamin D and getting fresh air. As the mercury rises in the heat of summer so does the risk of heat related issues. Heat exhaustion, heat stroke, sun burns and heat cramps are at risk when the temperatures are warmer and the sun is hottest. To help prevent heat related complications follow these tips.

1. Time of Day: Generally its best to get your outdoor workout in the morning or late in evening especially on hot summer days.

2. Water: Being hydrated is super critical if you plan to exercise especially in the heat. The average person loses almost 85 ounces of fluid per day without factoring in exercise. It is recommended that you drink 8 fluid ounces every 15 minutes or so when exercising in the heat. Also the color of your urine is a good indicator if you are properly hydrated. The closer to clear it is, the better your hydration is. Use electrolyte replacement products to help you especially in the event you are perspiring excessively.

3. Sunscreen: Sunburn is harmful to the skin and can increase risk to skin cancers. Apply water/sweat resistant sunscreen before you head outside to exercise. Reapply every few hours if you stay out in the sun for prolonged time.

4. Exercise attire: Wear loose fitting or light weight wicking clothing to help pull sweat away from the skin and allow your skin to breathe. Lighter colors are also best over dark colors which will attract the sun.

5. Choose shaded pathways: On hot days, choose shaded trails and paths that help keep you out of the sun.

6. Check the weather forecast: Be aware of heat advisories and high ozone warnings. On days these warnings are in the forecast its best to work out in a gym or at home.

7. Listen to your body: If you feel dizzy, faint or nauseous stop exercising immediately.