- The time of day is important. Unless you are training for an event that takes place in the daytime heat, avoid exercising from 10 a.m. to 3 p.m. It’s the hottest part of day. Generally, the early morning is the best time to work out, especially if it’s going to be scorcher that day.
- Wear loose, light-colored clothes. The lighter color will help reflect heat, and cotton material will help the evaporation of sweat. You may also want to try specially designed, high tech running shirts and shorts. They are often made from material designed to keep you cool.
- Sunscreen is a must. It’s important to protect your skin. You can get burned and suffer sun damage to your skin even on cloudy days.
- Stay hydrated. Before you go out, drink a glass or two of water. Carry a bottle of water with you, or even a hydration pack such as the CamelBak. Take a drink every 15 minutes, even when you’re not thirsty. When you’re done with your workout, have a few more glasses of water.
As the summer temperatures rise, many people may be discouraged to maintain their typical exercise regime outside in the heat. However, Cosmopolitan Medical has always encouraged our staff and employees to stay healthy with exercise and good food options. Whether you are a runner year-round, or are considering starting your exercise routine back up this summer, there is important health information you should familiarize yourself with before hitting the pavement.
According to the Mayo Clinic, from a health perspective, exercising in hot weather adds additional stress on your body. “Exercise itself, as well as the outside temperature can increase your core body temperature. To help cool itself, your body sends more blood to circulate through your skin. This leaves less blood for your muscles, which in turn increases your heart rate. If the humidity also is high, your body faces added stress because sweat doesn’t readily evaporate from your skin. That pushes your body temperature even higher.” By ignoring the warning signs such as increased thirst, headache, and heavy sweating, you risk heat-related illnesses including heat cramps, exhaustion and heatstroke.
With all this background knowledge on the dangers of summer exercise, here are some helpful tips from Active.com to consider when heading outside for a run:
