5 Outdoor Hot Weather Exercise Safety Tips
The convenience of the climate controlled, indoor workout is nice, but sometimes, we just want the fresh air and to be outside. You may be ready to go for a power walk, a run or even play time with the kids. It's no mystery, the summer months in the south get very hot and humid with plenty of sunshine. We can handle it, right? Sure, using common sense with a few exercise safety tips and you'll be enjoying the great outdoors!
Health experts share pointers with the American Heart Association on ways to stay safe and enjoy being outside during the warm weather months:
Work out during the cooler parts of the day, preferably when the sun's radiation is minimal — early in the morning or early in the evening. Decrease exercise intensity and duration at high temperatures or relative humidity.
Maintain salt-water balance by drinking plenty of fluids (preferably water) before, during and after physical activity. Avoid alcoholic and caffeinated beverages.
Experts agree that you should allow your body to adapt partially to heat through repeated gradual daily exposures over 14 days. This will increase the body's circulatory and cooling efficiency.
While cotton is comfortable, it doesn’t wick away moisture very well. Choose a loose-fitting polyester/cotton blend instead, or synthetic fibers designed especially for wicking during exercise.
Apply sunscreen with SPF 15 (or higher) to prevent sunburn—even on cloudy days.