Summer can mean a lot of things: Whether it is working for that perfect beach body or moving your indoor workout, outdoors, you have to be careful! Although the weather is gorgeous outside and keep extreme temperatures can pose a health hazard.
Exercising in hot weather can increase stress on the body. Overheating causes your body temperature and heart rate to increase. Blood will rush to the skin creating a situation where not enough blood will go towards the muscles. Overheating can cause heat stroke, heat exhaustion, heat cramps, and heat exercise associated collapse. All these heat related diseases are not good for the body and can cause fainting, nausea, exhaustion muscles contractions, and more. To avoid heat effects on the body, it is important to know how to prepare for strenuous summer temperatures and to take care of your body.
Being aware of the temperature is one way to prepare. It is best to do any outdoor workout before 10 a.m. and after 5 p.m. In between these hours are the hottest times of the day which will put you at high risk for these issues. Before 10 a.m. and after 5 p.m. are a lot cooler times during the day and the temperature tends to show it.
You would also need to get acclimated to working out outdoors. If you have been working out indoors all winter, it is best to ease into the extreme temperature by going outside and working out only a few minutes a day and add a little more time working out outside each day until you feel comfortable enough doing your full workout outdoors.
If you are working out outside in the heat, don’t go outside in heavy clothes. Wear looser, lighter clothes in order to keep cool and let out the heat.Always wear sunscreen while in the sun, even while working out. Sunburn decreases the body’s ability to cool itself down.
The most important precaution you can take before working out in the sun is to stay hydrated. Hydration helps your body cool itself down and helps your body sweat. Each day you should be taking in 8 oz of water. You should not wait until you’re thirsty to start drinking. When preparing to work out, you should try and drink sports drinking along with water. Sports drinks can help restore the sodium, chloride, and potassium you lose through sweating.
This summer, make sure you follow these precautions to protect yourself while exercising outdoors.