Exercising Safely in the Summer Heat?

Answer 1

Summer can get hot, especially for me here in south Florida. Exercising in hot and humid environments puts a greater demand on your heart and lungs. If you are taking your workout outdoors take a few precautions to make it a safer experience.

Block the Sun

Although most people enjoy the rays of the sun and like to get a tan the sun can cause you a great deal of harm. Protect your skin from irreversible damage and skin cancer by slathering on a UVA/UVB protection sun-block. The Skin Cancer Foundation recommends an SPF of at least 30, and since you will be sweating make sure it is water-resistant. Additionally, apply the sunscreen 30 minutes before heading outdoors. For your head and eyes wear a brimmed hat and UV filtering sunglasses. If possible exercise before or after the sun is at it's greatest intensity, from 10 AM to 4 PM. These precautions should be taken year round if exercising outdoors.

Stay Hydrated

It's always important to stay well hydrated during your workout but you should drink even more water when exercising in extreme heat and humidity. Drinking water throughout the day should be a daily habit, but you should increase your consumption during workouts. Although the right amount depends on your size and activity the Texas Heart Institute recommends drinking 5 ounces every 10 minutes during your workout.

Stay Cool

In addition to staying hydrated, the more steps you can take to stay as cool as possible during your workout, the better off you will be. Wear breathable clothes that allow air to circulate and evaporate your sweat to cool you off. If the sun is out, wear light colored clothing so that it doesn't attract the sun making you more hot.

Even if you take all the precautions it is important to pay attention to your body. If you start to feel dizzy or get muscle cramps it is time to take a break. Get some water, you might even want a drink with electrolytes (sports drink), and get yourself in some shade.