Beat the Heat: How to Exercise Safely in Sweltering Weather

Exercising in hot weather can be challenging, to say the least. Sweltering temperatures and blazing sun can make it hard to keep cool and safe while trying to stay fit. However, with the right precautions, you can still stay active and enjoy your outdoor workouts, no matter how hot it is.

Beat the Heat: Staying Safe While Exercising in Hot Weather

The most important thing to remember when exercising in hot weather is to avoid over-exertion. When you’re dealing with high temperatures and high humidity levels, your body temperature can quickly spike. If you’re pushing yourself too hard, you can suffer from heatstroke or heat exhaustion. To stay safe, monitor your body temperature and take frequent breaks when needed. You should also make sure to stay hydrated, since dehydration can make it harder for your body to regulate its temperature.

Beat the Heat: Protecting Yourself From the Sun While Exercising

The sun’s rays can be especially harsh during the summer months, so it’s important to protect yourself from sunburn and sun damage. Always remember to wear sunscreen with at least SPF 15 and a broad-spectrum UVA/UVB protection. Wear sunglasses, a wide-brimmed hat, and UV-blocking clothing whenever you’re outside. Additionally, try and exercise during the cooler parts of the day, such as the early morning or later evening.

Beat the Heat: Tips for Staying Cool in Scorching Temperatures

When you’re exercising in hot weather, it’s important to focus on ways to keep your body temperature as cool as possible. Wear lightweight and breathable clothing, and don’t forget to wear a headband or bandana to wick away sweat and keep your head cool. Choose workouts that will keep you in the shade, or take your workout indoors to a gym or pool to stay cool. Additionally, you can incorporate water-based activities such as swimming, stand-up paddle boarding, and surfing.

Beat the Heat: Working Out in the Sun? Tips to Follow

Exercising in the sun can be dangerous, as the combination of heat and direct sunlight can quickly put a strain on your body. To ensure your safety, always start your workout routine with some light stretching and a gradual warm-up to help your body gradually adjust to the higher temperatures. Additionally, stay in the shade when you can, and drink plenty of fluids throughout your workout. Be sure to keep track of your progress and pay attention to any signs of heat exhaustion.

Beat the Heat: Guidelines for Exercising in Sweltering Weather

Exercising in hot weather can be tough, but it’s far from impossible. With the right precautions, you can still stay active and enjoy your outdoor workouts, no matter how hot it is. Remember to stay hydrated, protect yourself from the sun, and take regular breaks. Furthermore, wear lightweight and breathable clothing, and focus on workouts that keep you in the shade or in the water. With these guidelines in mind, you can exercise safely in sweltering weather and still have a great time.

With the right precautions, exercising in hot weather can be just as enjoyable as when the temperatures are more moderate. Heat-related illnesses can be serious, so it’s important to stay safe and take extra care when exercising in sweltering temperatures. But by following the guidelines outlined above and staying mindful of your body’s needs, you can still make the most of your summer workouts.

Sources

• “Preparing to Exercise in the Heat.” Harvard Health, Harvard Health Publishing, 2 July 2020, www.health.harvard.edu/staying-healthy/preparing-to-exercise-in-the-heat.
• “Exercising in the Heat: What You Should Know.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 10 July 2018, www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercising-in-the-heat/art-20048342.
• Harper, Casandra. “Exercise in Hot Weather: Tips for Staying Cool.” WebMD, WebMD, 24 June 2020, www.webmd.com/fitness-exercise/features/exercise-in-hot-weather#1.