Summer is the time to head outdoors and have fun. Whether swimming, pickle ball, sports, gardening or maintaining your walk/run schedule…the weather is bright, the days are long and you aren’t bundled up in heavy coat. But sometimes the heat can make it daunting…and with more heat waves, you have to take some precautions. Here are teh best tips for outdoor exercise in the heat.
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Common sense says be careful and avoid the hottest part of the day. Usually around 4 pm is when the heat peaks, so between 1-5 is the worst time. You shouldn’t exercise with the same intensity and take frequent breaks, which is perfect if you are playing a sport or gardening. Water is essential, so drink plenty of fluids. Dehydration is a key factor in heat illness. Fluids helps your body sweat and cool down by staying well-hydrated with water. In fact, sweating can release endorphins in the brain which make people feel good.
Manage your day, do activities in the early morning or late afternoon/evening. According a study, during hot days, the best option is to run in the early morning. This is especially true in urban locations which have concrete buildings soak up the sun throughout the day and may make late in the day runs hotter than expected.
In order to acclimatize to the weather successfully, the process must be gradual. Head out for your run earlier than usual, with your water bottle, and complete your a shorter and gentler version of your workout. Check your heart rate and your level of heat and continue to do this until you feel like you’re feeling back to normal.
In order to acclimatize to the weather successfully, the workout process should be gradual. Start your activities earlier than usual, with your water bottle, and complete your a shorter and gentler version of your sports/workout/ tournament. Consider a “warm up period” where you aren’t keeping score.
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An icy drink beforehand, like a slushie or a smoothie, might make your outdoor exercise more pleasant. According to researchers, you should aim to drink 16 ounces of cold fluid 20 minutes before you go out for your run or an activities sport. Avoid alcohol until you are ready to cool down.
While it doesn’t keep you from overheating, wearing sunscreen can help you prevent feeling the heat when you are done. You also want to dress in layers and nothing to tight to give your body a chance to breath.
If you are starting to feel nausea, dizziness or cramps, you could be overheating. Check your heart rate and your level of heat and continue until you feel like you’re feeling back to normal. If you have symptoms, stop the workout and seek shade and some tap water. If possible, work out with a partner.
