Exercising In Summer Heat

Exercising outside can be a challenge any time of the year, but during the heat of summer it can be an even bigger challenge. Heat and humidity takes their toll on the most avid athlete. Running, biking, or any strenuous activity done outside in high heat or humidity can become dangerous without proper precautions and guidelines to follow.

Everyone knows you need to keep yourself hydrated during workouts, and in high temperatures this is extremely important. It helps to keep your inner core cool. Also it aids in replenishing the fluids you lose while sweating. Water is thought to be best at keeping you hydrated, and almost always is, except when performing longer, more strenuous exercise routines. One hour or more of exercise in the heat requires some kind of mineral and salt replacement for your body to perform at its best in high temperatures. Too much water can deplete your body’s salt and cause dangerous effects on your body. Sports drinks usually are the easiest source for the salt and minerals your body needs to perform these more intense workouts.

During these dog days of summer invest in the appropriate clothing to make your body the most comfortable it can be in the high temperatures. Light colors and light weight fabrics work the best. Another great accessory is a visor. It keeps the face shaded and helps with not exposing your face to sunburn. Sunscreen may be needed to help prevent burns. There are many myths to contend with when dieting and exercising for fat loss. One is that the more you sweat the more fat you lose. Neither is related and the fact is the aerobic exercise you are performing is the key to how much fat is lost. Wearing heavier clothes in an attempt to lose more fat will not get you thinner, but may send you to the hospital to treat heat stroke.

Carefully plan the times and how you choose to work out. In hot, dry climates an early morning or evening exercise session is usually suggested. Yet in hot, humid climates an early morning time is almost always your best bet. Higher humidity causes the heat to stay higher until after sundown. Changing your workout routine is sometimes best. Runners may choose to swim a few days as an alternative to running in the high heat. Other choices may be inside classes, running on a treadmill or other water based activities.

Your best defense against the heat is to use common sense. Look for early warning signs of over-exertion or heat exhaustion. Signs such as dizziness, excessive sweating, pale skin, headache, nausea or vomiting can all signal it is time to slow down and cool off. These symptoms can easily signal the beginning of heat stroke, which is a condition that requires medical attention. Be safe and smart when exercising in high temperatures or high humidity. The goal of exercise is better health and well-being, and these goals can be achieved even in the hottest months of the year.