With Memorial Day behind us, summer is (unofficially) here, which means it’s time to start heading outdoors for barbecues, beach trips, and lots of physical activity! But how hot is too hot when it comes to exercising in the summer heat?
It’s one thing to go swimming or play a sport outside in even the hottest of weather because it’s not always something you can do indoors. But running/jogging in the middle of the afternoon on one of the hottest days of the summer? That doesn’t exactly sound enjoyable. However, some people really just love the hot weather, and perhaps can tolerate exercising in it – to each their own! If you’re one of those people, or don’t have exercise equipment or access to a gym, it’s important that you practice safe summer exercising!
It may not be 90 to 100 degrees just yet, but the temperature is creeping up. If you aren’t careful, working out in the heat can lead to heat exhaustion or even heat stroke. Signs of heat exhaustion include fatigue, weakness, muscle cramps, feeling dizzy, and/or dehydration. When it’s over 90 degrees outside, it’s easy to become dehydrated. A heat stroke is even worse; these symptoms include a body temperature of over 104 degrees, inability to sweat, and loss of consciousness! In really bad cases heat stroke can even lead to death.
That being said, you can exercise outdoors, you just have to be safe and smart about it. PCM’s got you covered with these outdoor exercise tips!
1. Stay hydrated! Your body cools itself by sweating, but you need to be hydrated in order to sweat. If you are dehydrated, your body cannot cool itself which can lead to heat exhaustion or heat stroke. Drink water all day long, and at least one glass of water about 15 minutes before your workout. Make sure you bring a bottle of water or sports drink with you to drink throughout your workout. If you really sweat a lot, replenish electrolytes with a sports drink after your workout.
2. Avoid caffeine and other diuretics before exercising outdoors. This will just dehydrate your body before you even start sweating!
3. Avoid running between 10am and 4pm – the hottest time of the day. This is also when the sun’s UV rays are strongest, which can cause sunburn.
4. Wear light colored, loose clothing. If you’re a serious runner, or sweat a lot when running outside, invest in some high-tech running clothes to keep you cooler.
5. Try to avoid exercising in direct sunlight. Find a shady trail to run or bike on to keep your body cooler.
6. Use sunscreen! If you’re outdoors, you should have sunscreen on. Wear something with a higher SPF that’s sweatproof, if possible, because you will definitely be sweating.
7. Put on a pair of sunglasses with UV protection. You don’t want a loose pair that you’re going to have to keep pushing back up your nose. Make sure they fit well, and offer UVA and UVB protection to avoid eye damage.
8. Don’t freak your body out with drastic temperature changes. You don’t want to run straight into a 68 degree house after just spending an hour running in 90+degree heat. Give your body time to cool down first.
9. Finally, be smart and listen to your body. If you aren’t used to running outdoors in the summer heat, don’t try and run 3 miles in 90 degree heat. Expect that you will not exercise as long or as far on hotter days than you are used to. If you feel fatigued, dizzy, weak, or stop sweating, don’t try and push through it! It’s not worth killing yourself over.
Whether you exercise outdoors in the summer or not – be safe, stay hydrated, listen to your body and enjoy the summer weather!
