The “Lazy, Hazy, Crazy Days of Summer” are here! Between hot temps, a fiery sun and high humidity, outdoor exercise can not only seem unappealing, it can be risky.
So, what should you do . . . avoid exercise all summer long?
Amanda Koehler, athletic trainer with ATI Physical Therapy, shares how we can enjoy warm weather exercise, while staying safe.
“One of the most important things to remember when exercising, whether in hot conditions or not, is that when you are feeling thirsty, your body is already in an early state of dehydration,” says Amanda. “People tend to underestimate the effect that the weather can have on them while they’re active, so it’s important to over prepare for proper hydration. Have a water bottle with you at all times, especially during the summer months, and be conscious of your water consumption and how you feel. Ignoring your body’s needs can lead to significant health issues, including dehydration and heat illness.”
Summer Exercise Safety Tips
Avoid the hottest parts of the day. Try exercising in the morning or evening instead, avoiding outdoor exercise between 11 a.m. and 2 p.m.
Protect yourself against the sun’s rays. Sunburn can interfere with your body’s ability to regulate temperature, so be sure to use a broad spectrum sunscreen before and during exercise.
Rest in shaded places. Take a break during activity in the intense heat, find a shady place and attempt to cool down. If possible, find a shady trail or path for your exercise.
Eat properly. Avoid exercise on a totally empty stomach; it’s imperative that your body has calories to burn during activity.
Hydrate! It’s important to get enough fluids before, during, and after a workout. If you sweat, then you know it’s time to replenish. The National Athletic Trainer’s Association recommends consuming between 17 to 20 fluid ounces of water 2 to 3 hours routinely before exercise, as well as minimally 7 to 10 fluid ounces from 10 to 20 minutes immediately before your workout, and every 10 to 20 minutes during the workout itself.
Monitor your hydration. Use the “urine test” to make sure you’re hydrated properly. A light lemonade color indicates adequate hydration. A dark apple juice color generally means you’re dehydrated.
Water or sports drink? The majority of your hydration should come from water, but sports drinks are okay in moderation. If you do want a sports drink, mix half water and half sports drink to cut down on the sugar while still replenishing electrolytes. Be sure to avoid caffeinated drinks.
Choose the right clothing.Choose clothes that “breathe,” such as mesh material. Cotton doesn’t allow you to perspire and will cause your body to overheat, so choose breathable materials instead (including socks).
Heat Illness
Many times, people assume that if they’re only outside for a short period of time, the body won’t overheat. However, that’s not always the case. Thirty minutes is still enough time for your body to overheat, so be sure you know the signs of heat illness: nausea, dizziness, headaches, confusion, fainting, fatigue, muscle cramps, pale skin, profuse sweating and rapid heartbeat.
If you experience these symptoms, get out of the heat and rest. Find an air-conditioned room or a cool shaded place, replenish your fluids, remove tight or unnecessary clothing and use other cooling measures such as a cold shower, ice towels or fans. If there’s no relief, seek medical attention!
If you have additional questions on exercising in the warm weather and safety tips, visit the “Ask the Athletic Trainer” page at www. ATIpt.com.