Summer is the perfect time of year for some quality outdoor exercise. Sliding on a layer of black ice. Plus, longer days mean more time to exercise before or after work without having to exercise in the dark. However, you want to be able to cope with weather that can be quite muggy at times.
Here are 5 tips for staying safe while exercising in the summer heat.
Choose the right clothes Do you have accurate information about training for the summer season? You don\’t have to pack like Ralphie\’s little brother in A Christmas Story to venture into the frigid elements. You may need a light jacket or sweatshirt if you\’re running or hiking in the early hours, but you don\’t have to worry about getting cold.
But you want clothes without clothes that will help you live cool and protected from sunlight. Choose a moisture-wicking material that absorbs sweat for optimal cooling. It\’s worth spending a few bucks on tailored garments when it comes to sun protection. A cotton t-shirt can also have a UV protection factor of 5, while sportswear costs a maximum of 50 UPF.
Protect your skin
Outside of your exercise equipment, you still have a lot of bare skin. Choosing the right sunscreen is crucial. Should you go with a chemical or mineral component? First, these creams can sting if you sweat and get in your eyes. Plus, mineral sunscreens offer instant protection, while chemical formulations take time to be absorbed, a key factor if you lather up well before going outside.
Whatever component you choose, it must cover all bare areas. Do you do your yoga exercises outdoors? Please don\’t neglect your feet; locked in shoes It would be helpful if you reapplied for insurance every hour, more frequently if you\’re breaking a sweat even while preparing for that marathon.
Stay hydrated
Dehydration can ruin your athletic performance. Worse, it could be fatal. Luckily, it can help if you\’re thirsty long before problems arise, but it\’s easy to overlook how parched you are on the inside. the heat of the summer season. It\’s hard to know how much to drink; it depends on factors such as weight, heart and breathing rates, outside and inside temperature, and exertion. However, a good rule of thumb is to eat seven to 10 ounces.
Water for every 10 to 20 minutes of exercise.
Have a drink before you go and bring fluids if you plan to be gone for more than 15 minutes. You can find racks for motorcycles, camelbacks, and belts to make carrying drinks easier and even keep your hands free. Do it right. If you\’re a night person, you might want to replace your workout time. The heat of the day often lasts late into the night.
The coolest hours are just after sunrise, but the earlier the sunrise allows you to enjoy your health before work. If possible, exercise sometime in the early morning rather than in the summer heat. If you need to exercise after work, remember to be ready by the time the sun goes down, and use a buddy device if you\’re not comfortable walking or biking alone in the dark. Meeting up with a friend does double duty and helps you stick with your program.
Know the signs of heat-related illness
Your biggest chance, even if you train in the heat of the summer season, is heat illness. Learn to understand the symptoms and take immediate action to avoid permanent damage: Heat Rash – This skin condition includes itchy, raised pink bumps due to trapped sweat in the glands. It usually goes away on its own, although you should see a doctor if it lasts more than a few days or gets worse.
Heat cramps:
These occur when you lose too many electrolytes through sweat.
Treatment consists of hydration and rest, with beverages such as Gatorade selected to replenish lost minerals. Heat Fatigue: This situation causes rapid and shallow breathing, profuse sweating and thirst, muscle cramps, complications and irritability, nausea, diarrhea, dizziness, incoordination, increased temperature, heart rate, and pulse sensitivity. If you notice any of these symptoms even while exercising in the heat of the summer season, try it right away, go to a shaded area and wet your clothes and skin. to stimulate cooling and rehydration. Call 911 if your signs don\’t improve after a few minutes in cooler conditions.
Heat Stroke:
This situation is a clinical emergency.
You may also have a rapid, pounding heart rate, experience unusual dizziness, and lose consciousness. Your skin becomes hot and dry and you stop sweating. If you notice any symptoms, stay out of the sun. and call 911 immediately; Delaying care can result in organ failure and death. Stay safe while exercising in the summer heat Summer is arguably the best season for outdoor exercise.
While the weather cooperates, you have to brave the heat. Follow the tips above to stay safe even while exercising in the summer heat. You can burn energy and tone muscles without getting too hot or fussy.
