Summer is right around the corner, and it is about to start getting very hot. As you continue to exercise this summer, you will want to make sure you do it safely. Here are three excellent tips to help you with exercising safely during the summer months.
Avoid Exercising During the Hottest Time of the Day
A great way to remain safe when exercising during the summer, especially outside, is to avoid the hottest time of the day. From 10 am to 4 pm, you want to avoid exercising, if possible.
Instead, you can get up early and exercise while it is cooler in the morning, or you can wait until the sun is setting and exercise later. If you must exercise during the hottest time of the day, exercise indoors or choose a form of exercise in your swimming pool.
The most prominent issue athletes run into during the summer months is dehydration. Make sure you stay hydrated when exercising during the summer heat. Keep a bottle of water on you, or use a hydration pack if you exercise for more extended amounts of time.
You want to drink water every 15 minutes to ensure you remain hydrated. Even if you do not think you are thirsty, drink water. It is better to drink before you become thirsty than wait and end up dehydrated.
However, you also want to avoid becoming overhydrated. This can lead to hyponatremia or low blood sodium. The best way to remain hydrated without becoming overhydrated is to drink during and after your exercise. During other times of the day, just drink when you are thirsty.
Ease Off from the Intensity
You do not want to overdo it during the summer heat. Knowing when to ease up during the hottest and most humid times of the year is vital to making sure you do not become injured.
Do not allow yourself to become faint, sick, or dizzy, even if it means you do not reach your goals. If you start to feel any of the following, it is time to find a comfortable indoor space and ease up:
- Muscle cramps
- Rapid heartbeat
- Paling of the skin
Even if you have to shorten your exercise, it will still provide plenty of benefits. It is better to ease up than to end up not being able to exercise because you overdid it and became injured.
It is also a good idea to know the heatstroke symptoms, as this is common if you push yourself too much during the summer. If you struggle to breathe, your pulse is rapid, you become easily confused or agitated, or you become disoriented, you might be suffering from heatstroke. There may be little warning before it hits you, and you want to make sure to call 9-1-1 immediately if you or someone you are exercising with shows symptoms of heatstroke.
A few other things to remember during the summer months when you exercise include:
- Use sunscreen, even on cloudy days
- Wear light-colored and loose clothing
- Avoid sports drinks
- Stop immediately if you feel faint or sick
With these tips, you will be able to exercise during the summer without as much worry safely. It is important to know your limits and always stay hydrated, especially on the hottest days.