When summer starts heating up, many people retreat indoors. If your fitness routine involves a daily run, jog or stroll around the dog park, the glaring sun and oppressive heat can put a quick end to your routine although some die-hards may continue with their routines despite the heat. This is actually a dangerous activity, and it can take a serious toll on your health, leading to cramps, exhaustion and even heatstroke.
If the temperatures and humidity are spiking, it’s important to take a few extra steps to stay safe and prevent dangerous dehydration and overheating.
Hydration
When you exercise in the heat, your body loses more than just water; it also loses crucial salts and electrolytes needed for proper functioning. This means that you need to drink plenty of fluids that contain electrolytes and salts or drink water and replenish electrolytes with special packets designed for that purpose. If you are going out for more than just a quick dash around the block, carry water with you and drink frequently.
Sunscreen
You should always be applying sunscreen when you are outside, even if it’s a cloudy day. Keep in mind that when it’s really warm out, you are going to sweat more. As you sweat, your body naturally rinses off the sunscreen you’ve applied. Make sure to apply sunscreen more frequently and use a water-resistant formula.
Timing
The time of day you choose to exercise makes a big difference. The worst time to exercise is between 10 a.m. and 3 p.m. This is the hottest time of the day. Plus, the sun is directly overhead, significantly increasing your chances of a serious sunburn. If the weather forecast says a hot day is on the way, plan to get your workout in during the early morning hours.
Clothing
While your black running pants and well-fitted top may be super-slimming and look fantastic in the gym, out in the hot weather, they could be your worst enemy. Black absorbs heat, and tight clothing helps to hold it in, which will increase your core temperature faster and put you at risk. When you go out in warm weather, keep it loose with lightweight, loose-fitting clothing made of cotton in a light color. This will help to evaporate your sweat quickly and keep your body cooler.
Heading Inside
As nice as it might be to get your workout in outdoors and get back to nature, there’s no reason to put your health at risk. When heat and humidity set in, air quality can deteriorate. Working out indoors with air-conditioning, whether at your home or at the gym, will help keep your body cooler and protect your lungs, especially if you have a health condition like asthma.
Making Your Workout Fun
Remember when you were a kid and your mom used to set up the sprinkler on the lawn? You probably never considered how much exercise you got running back and forth and jumping through the water. Just because you’re grown up now doesn’t mean you can’t still have fun. Set up a sprinkler or punch holes in an old hose and create your own water park.
This is a great way to get your whole family involved and make sure everyone gets a workout and stays cool in the heat. For more diet and exercise tips, go to LowFatDietPlan.org.