Beat the Heat While Exercising

By: Hannah Ropp   June 14, 2017
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Beat the Heat While Exercising

With warm weather finally here, it’s a great time to head outdoors and get some exercise! Exercising outside can provide more activities to choose from including running, biking, and swimming. However, you should always use precaution. Train smarter and not harder in the heat! Here are some tips to help you beat the heat and stay safe while exercising outside this summer.

  1. Stay Hydrated!
    • Exercising in the heat increases the amount of sweat our body is producing and losing. Therefore it is crucial to stay hydrated during exercise and drink plenty of fluids after to replenish the body. It is recommended to drink 4-8 oz of water every 20 minutes during outdoor activities in the heat.
    • After exercise, either water or sports drink containing carbohydrates, sodium, and potassium to replenish electrolytes is recommended.
  2. Know the signs & symptoms of Heat Exhaustion/Stroke.
    • Understand that physical activity in the heat comes with some risks.
    • Signs of heat exhaustion include: heavy sweating, muscle cramps, fatigue, weakness, dizziness, headache, nausea or vomiting, and cool, moist skin.
    • Signs of heat stroke include: dry, hot skin (no sweating), rapid, weak pulse, confusion, body temperature above 104 degrees, seizures and/or unconsciousness.
  3. Timing your workouts.
    • Avoid working out during the hottest part of the day.
    • The best time to work out during hot summer days would be either early morning or evening before sundown.
  4. Get acclimated!
    • Give your body time to get used to training in the heat by gradually easing into working out outside.
    • Starting with less time spent outdoors and at a lesser intensity, then work your way up.
    • Listening to your body along the way and giving yourself plenty of rest time!
  5. Staying cool with the right gear.
    • Avoid wearing dark colors while training outdoors, as they attract more heat. Wear light colors to stay cool!
    • Loose, breathable clothing will also help the body stay cool.
    • Consider cooling products, such as wraps to stay cool.
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