Tips to Keep in Mind When Exercising in Summer Heat

April 10, 2020


Tips To Keep In Mind When Exercising In Summer Heat Min

Sun’s out and so are our active bodies! Apart from getting a dose of vitamin sea, one of the common activities during the summer season is working out. Who doesn’t want their bodies to be beach-ready after all?


However, during this time of the year, running, biking, hiking, and other simple/extreme outdoor activities can be harder because of the heat. [1] The heat can be a major drawback for those who find summer as the perfect time to work out. If not careful, you can end up suffering from a heat-related health condition which can greatly derail you from your summer fitness goals. [3]


This happens because when we sweat, our body loses water, electrolytes, and salt – the balance of which is crucial to keeping our bodies functioning properly. [4]


How heat affects our bodies


When we don't take extra care when exercising in the heat, we risk ourselves from acquiring serious heat-related illnesses. The combination of the exercise itself, the temperature, and humidity can increase our core body temperature. [2]


Our bodies' natural cooling systems may fail if they are exposed to high temperatures and humidity for too long, and as we sweat heavily and fail to drink enough fluids. [2]


The result of these may lead to heat-related illnesses such as [2]

  • Heat cramps
  • Heat syncope and exercise-associated collapse
  • Heat exhaustion
  • Heatstroke


In order for these things not to happen, the following should be observed when exercising under the summer heat:


Take a cold shower

Before you begin your workout routine, take a cold shower. And once you are done, opt for a wet head to help you to stay cool during your workout. [3]

 

Stay hydrated with the right fluids

Sports drinks contain potassium and electrolytes that can rehydrate and replenish your body. [3]

 

Wear light and comfortable clothing

Cotton is a light-weight and affordable material that can help you to stay dry. [3]

 

Don’t forget the sunscreen

Prevent sunburn by using sunscreen. Opt for sunscreen with an SPF of at least 50 and one that is water-proof so that it doesn’t come off once you start sweating. [3]

 

Consider the time of day

10 am to 3 pm is known for being the hottest time of the day in the summer. So it will be a wise move to plan your outdoor workout either before or after this time slot. [3]

 

Take it indoors

Working out doesn’t necessarily mean they have to be done outdoors. On days when the heat is just too much, do your workout indoors to stay cool and avoid a heat-related injury while still getting your workout in. [3]

 

Know your limits

When you begin to feel dizzy, nauseous, or tired, give yourself a break. Do not overdo your workout! Otherwise, you might end up causing more harm than good to your body. [3]

 

Having a fitness goal during the summer season is a good thing. But what can make it better is when you commit to it while keeping yourself safe from heat-related illnesses. By taking some basic precautions, your exercise routine doesn't have to be sidelined when the heat is on.

 

Have fun and stay cool – and safe – this summer!

 

Sources:

  1. https://www.shape.com/fitness/tips/tips-working-out-summer-heat
  2. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048167
  3. https://www.pennmedicine.org/updates/blogs/musculoskeletal-and-rheumatology/2017/july/tips-for-working-out-in-heat
  4. https://www.active.com/fitness/articles/8-tips-for-exercising-in-summer-heat