Embrace Your Summer Workouts Safely
As the summer months usher in the blistering heat, staying active outdoors can be more challenging than ever. Remember that exercising in hot weather significantly increases the risk of dehydration, heat exhaustion, and heatstroke. By understanding the risks and adopting a few simple yet mindful strategies, you can stay active and healthy while savoring the sweetness of summer. Here’s a breakdown of how to embrace your summer workouts without compromising your well-being.
Exercise During Cooler Parts of the Day
The intensity of the sun is strongest between 10am and 4pm. To avoid peak heat, it’s best to schedule your workouts for earlier in the morning or later in the day. To significantly reduce the risk of heat-related illnesses, avoid outdoor exercise when the temperature exceeds 90 degrees and engage in outdoor activities before 8am or after 7pm, when temperatures are typically cooler. This practice can make workouts more enjoyable and less strenuous. If possible, exercise in shaded areas, parks with trees, or near bodies of water. If the heat is too intense, move your workouts indoors.
Stay Hydrated
Don’t wait until you’re thirsty to drink, as thirst is a sign of dehydration. Drink water before, during, and after your workouts to stay hydrated and support performance. This helps regulate body temperature, replenish fluids lost through sweat, and maintain optimal bodily functions. To replace electrolytes lost during prolonged or intense exercise, consider using sports drinks to replenish fluids and minerals. These drinks can help restore the balance of electrolytes lost through sweat, preventing fatigue and supporting performance.
Bring water with you and plan water stops along your route. While plain water is often sufficient before and after workouts, it’s crucial to incorporate carbohydrates, sodium, and electrolytes into your hydration strategy during exercise, especially for longer or more intense activities. These additions help maintain energy levels, prevent dehydration, and support optimal performance. To stay properly hydrated while exercising, a good guideline is to drink 4 to 8 ounces of fluid every 15 to 20 minutes, adjusting the amount based on the intensity of your workout. This means that more intense workouts may require the higher end of that range (8 ounces) while less intense workouts might be adequately addressed with the lower end (4 ounces).
Dress Appropriately
Wearing the proper clothing can significantly improve exercise on a hot day. It’s best to wear light-colored, loose-fitting, sweat-wicking fabrics – commonly known as athletic wear. Moisture-wicking fabrics help keep you cool by drawing sweat away from the skin to the fabric’s surface for quick evaporation, unlike cotton which traps heat and absorbs moisture weighing you down. When exercising outdoors, wearing sunglasses, a hat, or a visor can help protect you from the hot summer sun.
Sunscreen
Outdoor workouts often lead to prolonged sun exposure, which increases the likelihood of skin damage. Wearing sunscreen is not about staying cool; rather, it’s crucial for avoiding a bad sunburn, which increases your risk of skin cancer. When choosing sunscreen, aim for a sweat-resistant sunscreen with an SPF of at least 30, reapplying every two hours. Look for a waterproof formula so it doesn’t wash off when you start sweating.
Indoor Workouts
A gym or indoor workout area is a good alternative to exercising outdoors on a hot summer day. This allows for a more comfortable and consistent workout experience when the weather is extreme. This holds especially true when temperatures rise above 90 degrees, air quality is poor, or humidity levels are high. High humidity impairs sweat evaporation, leading to increased body stress, while dry heat allows sweat to evaporate and cool the body efficiently.
Listen to Your Body
It’s perfectly fine to back off when you’re exercising in the heat! If you have pre-existing heart disease or other chronic conditions such as diabetes, it can put more strain on your heart, especially when you’re dehydrated.
Heatstroke, which can be a fatal condition, and other heat-related illnesses such as muscle cramps and heat exhaustion, can lead to a medical emergency. Even if you’re drinking a lot of water, if you’re not careful with replenishing the sodium you’re losing when exercising in the heat, it can be dangerous.
Excessive tiredness, dizziness, nausea, weakness, excessive sweating, clammy skin, or a flushed and pale face – are indeed crucial warning signs of heat exhaustion. On the contrary, heatstroke is a life-threatening medical emergency that occurs when the body overheats and cannot regulate its temperature.
Symptoms of heatstroke include:
High Body Temperature:
- Temperature of 104°F or higher
Altered Mental Status:
- Confusion, disorientation, or agitation
- Slurred speech or difficulty speaking
- Seizures
- Loss of consciousness
Other Symptoms:
- Hot, dry, or flushed skin
- Headache
- Nausea and vomiting
- Rapid heart rate
- Rapid breathing
- Muscle cramps
- Weakness
- Seizures (in severe cases)
Note: In some cases, heatstroke can occur without sweating. This is more common in older adults and individuals with specific health issues.
If you suspect someone has heatstroke, call for emergency medical services immediately. While waiting for help, take the following steps:
- Move the person to a cool, shaded area
- Remove excess clothing
- Cool them down with ice packs, cold water, or fans
- Give them fluids to drink if they are able to swallow
Give Yourself Grace
The summer heat can be a real obstacle for people just starting out or getting back into a fitness routine. Ease into exercising when the temperatures rise and allow your body sufficient time (usually 4-14 days) to fully acclimate. Take regular breaks and step into the shade to cool down when necessary. To reduce stress on your body on extremely hot days, consider low-impact activities like swimming or biking. Stepping out for a short walk is a good alternative, too.
On days when the heat poses potential safety risks, consider limiting workouts to 15-30 minutes. Remember, even 15 minutes of exercise can lead to significant long-term benefits! 
In Conclusion:
To ensure safe and effective summer workouts, prioritize careful planning that includes adjusting your routine for warmer weather. This means choosing cooler times of the day for exercise, staying hydrated, wearing appropriate clothing, and being mindful of your body’s response to heat.
Have an adventurous, safe, and active summer! Good luck to you and I’ll see you at the gym.
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