Cool Ways to Exercise Safely in Summer

Do the dog days of summer have you sweating at the mere thought of exercising? If the summer heat is tempting you to postpone your workout until autumn, think again. Just because it’s hot outside doesn’t mean you shouldn’t stay physically fit. You may simply need to modify your routine a bit.

Why not try…
• swimming laps in the pool
• playing indoor racquetball
• weight training at the gym
• walking laps inside the shopping mall
• mountain biking on wooded trails
• jogging in the early morning or late evening
• playing volleyball on the beach

Tips For Safe Summer Exercising

• Avoid exercising outdoors during the heat of the day when the sun is at its strongest — 10:00 am to 3:00 pm.

• Staying hydrated is key to preventing heat exhaustion. Drink water before, during, and after your workout. If you wait until you feel thirsty, you are already dehydrated.

• Fuel your body for exercise by eating a well balanced diet. Include plenty of fruits and vegetables to provide additional hydration for your body.

• Wear lightweight, loose-fitting clothing. Choose light-colored garments to reflect the sun’s rays. Wicking fabrics are a good choice because they pull moisture away from your body, helping you to stay cooler. Wear a hat or sun visor to shield your face from the sun.

• Don’t forget to apply sunscreen to protect your skin from the sun’s ultraviolet rays. Sunburned skin will only make you feel hotter.

• Most importantly, don’t overdo it. If you experience weakness, profuse sweating, dizziness, headache, nausea, vomiting, or muscle cramps, you may be exhibiting signs of heat exhaustion. Move to a shaded or air-conditioned space, lie down with your feet slightly elevated, and sip water until your body cools. If you have difficulty breathing, a rapid pulse, an absence of sweating, disorientation, hallucinations, or seizures, you may be suffering a heat stroke. This is a life-threatening condition, and emergency medical attention should be sought immediately.