How to Exercise Safely in the Summer Heat

Listen to your body – summer heat can be dangerous


Summer is the perfect time of the year to exercise outdoors, catch some rays, play sports and try new adventure activities. There are many things to choose from – hiking, biking, climbing, fishing and running, just to name a few.

With the summer comes extreme heat. It’s important to take precaution and make sure that regardless to what activity you are participating in outdoors, you are always safe.

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Drink water and replenish your body with electrolytes while you are exercising. Also, make sure you check the weather before you head out. In some cases, the summer calls heat advisories. When this happens, the air can be harmful to your health. If this is the case, refrain from exercising outdoors and workout inside.

Here are a few ways to exercise safely in the summer heat.


1. Stay Hydrated- Did you know that water makes up around two-thirds of the human body? Exercising in the heat calls for excess sweat. The more you sweat, the more water your body loses. It’s important to stay hydrated to avoid dehydration – a condition in which water depletes the body of vital fluids that help the body function properly. It can cause confusion, low blood pressure, racing heartbeat, irritability, muscle cramps and fever.

2. Listen to Your Body- Although you may not realize it right away, the heat is taking a toll on your body. It is extremely important to pay attention and listen to your body. If you start feeling fatigued, dizzy or nauseous, take a break and cool down.

3. Avoid Exercising During the Hottest Part of the Day- The heat is putting extra stress on your body, this is why if exercising outdoors is a must, you should refrain from doing so between 10 a.m. to 3 p.m. – usually the hottest part of the day.

4. Always Wear Sunscreen- Sunlight is composed of dangerous ultraviolet rays and sunscreen has proven to be one of the best shields to protecting skin against the sun. Overexposure to the sun can cause sunburn and even skin cancer. Make sure you apply sunscreen before you go outdoors and frequently while you are in the sun.  

5. Wear Lightweight and Light Colored Clothing- It is true what you have heard, dark colors do make you hot. They absorb heat resulting in a much warmer workout. Tight clothes will also cause you to heat up. Make sure you wear light colored and lightweight clothes – allow the air to hit your skin and stay cooler for longer.


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