If you don’t have a gym membership, exercising outdoors in the summer heat can be dangerous (or even fatal) to your health if you don’t use common sense. Of course, the logical alternative is to work out indoors in cool temperatures. But if you must exercise in the heat, here are some guidelines...
Drink Plenty of Liquids
Although keeping hydrated is important regardless of the temperature, it’s even more crucial in the hot summer months. Besides drinking a basic requirement (at least six eight-ounce glasses) of water daily, include sports drinks both before and after a workout. Staying hydrated is especially critical if you plan to exercise for an extended period. Runners should always carry a water pack. Failing to do so could put you in jeopardy of circulatory failure.
Fueling Your Workout
If you work out for more than an hour, be sure to have some carbohydrates handy to eat because carbs are quickly metabolized in the heat. Note that some sports drinks also contain carbs.
Summer Workout Clothing
Fabrics - Wear light fabrics such synthetics and silks that don’t retain heat, as well as release moisture from your body for good airflow. As for colors, select clothes with light colors, avoiding darks. Select fabrics that “breathe", allowing moisture to be released from your body.
Hats – Not only do hats shield your skin from the sun, but they also shield the sun from heating up the blood vessels lining your scalp. When wearing a hat in the heat, occasionally take it off to let the heat escape.
Workout in the Early Morning and Evenings
In other words, don’t exercise between 10 AM and 2:30 PM when the sun’s rays are the hottest.
Take Short Breaks
If your choice of exercise is a sport such as tennis, be sure to take short, frequent breaks. By doing so, you allow your body parts that are working hard to rest, reducing your odds of injury. Also, pay close attention to your body. For example, if you’re in the middle of a run and your body tells you to rest, then take a break. If you feel the least bit faint or nauseous (which could be red lights for heat exhaustion), stop exercising. Failure to not rest in the shade and hydrate until you recover could result in a heat stroke or even worse conditions.
Check the Heat Index
When temperatures soar over 90 degrees Fahrenheit (or about 32 degrees Celsius), don’t work out. At least don’t have a strenuous workout that day. The same goes for high humidity (over 75%).
Check the “heat index” (which measures not only heat, but a combination of heat and humidity.) Using a heat index calculator you can determine if it’s unhealthy to exercise outdoors.
Also avoid working out when air pollution is high.
Water Workouts
Use precaution and common sense when exercising in the water. A pool or lake may cool you off on a hot summer day. But you can still get dehydrated and overheated. If you’re planning a rigorous water workout, check the water temperature (75 to 78 degrees Farenheit is ideal). A pool temperature higher than 80 degrees Fahrenheit (26 degrees Celsius) is too hot and not suitable for a workout. Take breaks, drinking sufficient water to make sure you stay hydrated.
Finally, if outdoor conditions are dangerous, take advantage of indoor malls and stores. You can even walk in your home. It’s better to be safe than risk damaging your health.
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