Efficient and Secure Approaches for Physical Exertion During Summer's High Temperatures
As the summer heat sets in, exercising outdoors can present unique challenges. However, with the right approach, it's possible to stay fit and safe. Here are some tips to help you navigate the heat and maintain your workout routine.
Firstly, it's essential to acclimate to the heat. This gradual process helps your body adjust to the high temperatures and humidity, allowing for longer, more intense workouts. To acclimate, spend time outdoors and gradually increase your exercise intensity during the hotter months.
When it comes to sun protection, broad-spectrum sunscreen with an SPF of at least 30 is a must. Apply 2 tablespoons for the entire body 30 minutes before going out and reapply every hour when sweating. Additionally, wear sweatbands to prevent moisture from dripping into your eyes, hats to protect your face and neck from the sun, and choose UPF-rated clothing for added sun protection.
When the temperatures and humidity are high, tailor your workout to the weather by dialing down the intensity level of your workout. If possible, do the warm-up and cooldown in an air-conditioned gym to cut down on time spent in the heat.
For those who are older adults, don't often work out, have pre-existing health conditions, have acute illness, take certain medications, or belong to certain groups, it's crucial to take extra precautions when exercising in heat. If you feel any symptoms of heat exhaustion or heat stroke, such as dizziness, nausea, confusion, or excessive sweating, take a break or stop your workout.
If a workout lasts more than 60 minutes, consider adding an electrolyte supplement to the water. This will help maintain your body's electrolyte balance, which is crucial for optimal performance and preventing dehydration. In addition to water, consider using electrolyte-rich drinks or supplements, especially during prolonged workouts in hot weather.
Choose the right time for your workout to avoid the peak heat of the day. Schedule workouts before 10 AM or after 6 PM when the sun's intensity is lower. If exercising during the hottest part of the day is unavoidable, keep sessions shorter and reduce intensity.
Stay aware of your environment. Avoid caffeine and alcohol before and during workouts as they can exacerbate dehydration. Identify nearby cooling centers in case you need relief from the heat.
By incorporating these strategies into your routine, you can enhance your safety and effectiveness during outdoor workouts in hot summer weather. Wearing loose-fitting, light-colored, and moisture-wicking clothing is recommended for exercising in hot conditions. Staying hydrated is crucial in hot conditions, and one should drink at least 1 ounce of water per 2 pounds of body weight, more during exercise.
Remember, overheating can lead to serious health issues, including heat rash, heat cramps, heat exhaustion, and heatstroke. So, take the necessary precautions to stay safe and enjoy your workouts this summer.
[1] American Heart Association. (2020). Exercising in Hot Weather. Retrieved from https://www.heart.org/en/health-topics/heart-attack/lifebeyond-the-heart-attack/exercising-in-hot-weather [2] Mayo Clinic. (2020). Exercising in hot weather: Tips for staying cool. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20046298 [3] National Institute of Environmental Health Sciences. (2020). Heat-Related Illnesses. Retrieved from https://www.niehs.nih.gov/health/topics/conditions/heat-illness/index.cfm [4] Centers for Disease Control and Prevention. (2020). Extreme Heat. Retrieved from https://www.cdc.gov/disasters/extremeheat/index.html [5] Environmental Protection Agency. (2020). Heat Islands and Health. Retrieved from https://www.epa.gov/heat-islands/heat-islands-and-health
- Maintaining good fitness and health during the summer heat can be achieved by acclimating to the heat gradually, applying broad-spectrum sunscreen, and tailoring workouts to the weather.
- For those who are older adults, have pre-existing health conditions, or take certain medications, it's crucial to take extra precautions during outdoor workouts in hot weather, such as monitoring symptoms of heat exhaustion and staying hydrated.
- To stay effective and safe during outdoor workouts in hot summer weather, consider wearing lightweight, moisture-wicking clothing, adding electrolyte supplements to water during prolonged workouts, and scheduling workouts for cooler times of the day.
