When warm weather arrives comes the need to work out outdoors. But one has to be careful when taking your fitness routine from indoors to outdoors. Below I’m going to share with you some important tips for safely working out in the heat.
This one seems like a no-brainer but you would be surprised how many people keep pressing on when they should take a break. The moment that you start to sweat excessively, feel dizzy, or sick to your stomach stop and rest. Find some shade preferably with cool air, take a drink, and give yourself a much-needed rest. Also, instead of doing one long workout session break it up so that you spend less time outside.
Stay Properly Hydrated
When working out in the heat you must remain properly hydrated. This means water and when exertions are higher energy drinks. Drinking sugary drinks especially soda after any workout is a no but soda after a workout in the heat is an even bigger no-no. According to Medical News Today, drinking a cold soda after working out might feel refreshing but “it may cause further dehydration and interfere with kidney function”. And absolutely no alcohol as it too will worsen your dehydration and cause heat illness.
This makes water a preferred beverage before and after working out. Drinking water before your workout will help you stay hydrated during your workout, and drinking it afterward will help replenish you. Regarding sports drinks, they contain electrolytes to help replace salt while sweating. Earlier this year Women’s Health released a list of the best electrolyte drinks on the market for 2021.
Tip: Don’t wait until you’re thirsty to take a drink. You should be drinking every 15 minutes while out in the hot sun so that you can prevent dehydration.
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Check The Weather
Yes, getting fit outdoors can be great fun but you have to be extra cautious when you’re doing it in hotter temperatures. Make sure to check the weather before heading outdoors. If it’s going to be hot coupled with a heat advisory then stay indoors.
According to UPMC Health Insurance, one should not work out outside when the heat index is above 90 degrees Fahrenheit. It’s not beneficial to putting extra stress on your body to work out in conditions that can be dangerous, or even fatal.
Adjust Your Workout Times
Working out in the hotter months means adjusting your outdoor workout times to avoid being outside at the hottest times. Go out earlier in the morning or closer to sunset to keep from being outside when the sun is at its peak in the sky. The key is to avoid being outside during the hottest time of the day. Remember to check the weather and prepare accordingly because there are times when the weather will be too hot no matter the time of the day to go out, if at all.
Workout clothing during the cooler months is a whole lot different from the warmer months. Stick to cotton clothing that will allow your skin to breathe so that you can stay cool. Remember if you’re going to run at night please remember to wear brighter shades so that you can be seen by vehicles.
Check out these summer fitness outfits
Work Out With A Friend
Regardless of the weather working out with a friend is always a great idea for a few reasons. First, you help motivate each other to keep going. Doesn’t matter if this is your first time working out or if you’re a pro, everyone needs a friend to cheer them on. Second, because it’s just great fun. Not everyone considers working out a fun fest but with a friend, by your side, a few laughs can make the session fly by. Lastly, working out with a friend means having someone by your side should a medical emergency occur, especially if you’re working out in the summer. It’s good to have someone by your side to help you if a medical emergency occurs.
Sunscreen will protect your skin from the sun and decrease your risk of contracting skin cancer. You should wear sunscreen with an SPF of 30 and higher that is water-resistant to sweating.
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Tip: You should be wearing sunscreen with an SPF of 15 or higher every day, even on cloudy days and in the wintertime as well.
Listen To Your Body
This one is easy and doesn’t need much explanation. Don’t push your body beyond what it’s capable of. If you feel discomfort, pain, or you’ve become unable to walk or talk then it’s time to stop, or if severe enough seek medical attention. It’s always good to push ourselves in healthy ways but when pushing goes beyond the limit you can injure your body. Your body knows what’s best so be sure to be alert for the signs.
What are some of your tips for safely working out in the heat? Share with me in the comments below.
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