Before heading out to exercise in the sun, heat and steam, learn how to exercise safely to avoid unpleasant situations. Don't let the summer sun and heat stop you from getting a great workout. Check the weather, plan your workout and don't forget - by heart!
Be prepared
Improper exercise in the summer heat can cause serious problems such as dehydration, dizziness and sunflower. If you want to enjoy the best fitness and activity that summer has to offer, plan your workouts in advance, estimate your outdoor training capabilities well, and protect yourself properly from the sun.
Prepare an exercise schedule
If you might be tempted to put on your running shoes and go for a run in the middle of the day, we advise against it. It is important to plan your exercise in advance. Therefore, the weather forecast and the pre-arranged schedule should be number one on the agenda.
Hydrate properly
When exercising on hot days, smaller water bottles are definitely essential equipment. Make sure you are well-hydrated before heading out for outdoor exercise.
Choose your exercise equipment wisely
If you usually opt for tight clothes and non-breathable material, in the heat and steam you will think twice about whether this is a smart idea. Better to wear on hot days loose and aerial clothing that allows ventilation and cooling. Cotton and bamboo are light and breathable. If possible, also choose light-colored clothes.
Symptoms that indicate dehydration
The signs that you are on your way to summer exercise problems are out there dizziness, nausea, headaches, loss of ability to catch your breath, elevated heart rate that does not decrease, dry mouth, extreme thirst, and decreased urination or very dark colored urine. If you experience any of these symptoms, stop immediately with exercise, find a shady area or a nearby cool building, and sit down as soon as possible to calm your breathing. If you still feel weak, call your loved ones and ask for help.
Additional protection tips
Those who have any health problems should be outdoors before exercising consult your doctor. Try to limit physically strenuous activity to one hour, when it's not hot outside. Take a few minute break every 20 minutes to half an hour to hydrate, cool down and reapply sunscreen as needed. When it gets (too) hot outside, consider indoor activities like yoga, running on a track, working out at home, swimming or pilates.
The sun is usually the hottest during 11 a.m. and 4 p.m, so try to plan activities where you will complete your exercise routine in the morning or evening.
Avoid alcohol or caffeinated drinks in the heat as they can contribute to dehydration.
It takes about a week or two for your body to adjust to exercising in hot weather, but of course it depends on the individual. Gradually, your heart rate will drop and your body will find it easier to maintain its internal temperature, and you will find that you can increase the duration and intensity of your exercise.
