Spending time outdoors in the sunny warm weather is a benefit of the summer months. Many prefer to work outdoors to enjoy the fresh air and warm weather. Taking some basic precautions to prevent heat-related illnesses is imperative when exercising outdoors in the summer.
– Watch the temperature: Aim to exercise outdoors in the early mornings or evenings when the sun goes down. Avoid exercising when the sun is at its max strength (mid-morning to afternoon).
– Drink plenty of fluids: Help your body sweat and cool by staying hydrated with water. Take sips of water periodically and avoid taking large gulps or drinking too much water too fast. When working intensively, sports drinks can help replace sodium, chloride, and potassium (but avoid drinks with excessive sugar or alcohol).
– Dress appropriately: Lightweight, loose-fitting clothing helps sweat evaporate and keep you cooler. Avoid wearing dark colors that can absorb heat.
– Wear sunscreen: Protect your skin! Sunburn decreases your body’s ability to cool down and increases the risk of skin cancer.
Most importantly, if you exercise outdoors in the heat, pay attention to your body temperature to reduce the risk of heat-related conditions. Signs and symptoms of heat-related illnesses are varied but include muscle cramps, nausea, vomiting, fainting, dizziness, excessive sweating, and vision problems. If you begin to experience any issues, stop exercising immediately and get out of the heat/sun.
Source:
https://newsnetwork.mayoclinic.org/discussion/mayoqahot-weather-exercise/
https://www.nbcnews.com/better/lifestyle/5-tips-exercising-outdoors-warm-weather-ncna1049266
Photo by Andrea Piacquadio