6 Tips for Safe and Effective Summer Workouts
6 Tips for Safe and Effective Summer Workouts
As summer temperatures soar, maintaining an active lifestyle can become a challenge. However, with the right strategies, you can continue to work out safely and effectively even during the hottest months. Here are some tips to help you beat the heat and stay fit throughout the summer:
1. Choose the Best Time of Day to Work Out: Timing is crucial when it comes to summer workouts. The early morning and late evening are the best times to exercise as temperatures are cooler, reducing the risk of heat-related illnesses. According to the Centers for Disease Control and Prevention (CDC), exercising during these cooler periods can help minimize heat stress on your body.
2. Stay Hydrated: Hydration is key to safe summer workouts. Dehydration can lead to serious health issues such as heat exhaustion and heat stroke. Drink plenty of water before, during, and after your workout. The Mayo Clinic recommends drinking at least 17-20 ounces of water 2-3 hours before exercising, 8 ounces during exercise every 20 minutes, and 8 ounces after finishing your workout. Additionally, consider sports drinks with electrolytes if you're engaging in prolonged or intense activities to replenish lost minerals.[1]
3. Dress Appropriately: Wearing the right clothing can make a significant difference in keeping your body cool. Opt for lightweight, breathable, and moisture-wicking fabrics. Light-colored clothes reflect the sun's rays, helping you stay cooler. The American Council on Exercise (ACE) suggests wearing a hat and sunglasses to protect your face and eyes from the sun's harsh glare.[2]
4. Find Shade and Take Breaks: When exercising outdoors, try to find shaded areas to reduce direct exposure to the sun. Parks with trees, covered tracks, or outdoor gyms with canopies can provide the necessary shade. It's also important to take regular breaks to allow your body to cool down. Listen to your body and rest if you start feeling dizzy, lightheaded, or excessively fatigued.
5. Modify Your Workout: Consider modifying your workout routine to adapt to the heat. Lower the intensity of your workouts or switch to less strenuous activities such as walking, yoga, or swimming. The CDC recommends being aware of the heat index and adjusting your activities accordingly to prevent heat-related illnesses.[3]
6. Use Cooling Strategies: Employ cooling strategies to help regulate your body temperature. Apply cold towels to your neck and wrists or take a cold shower before and after your workout. The American College of Sports Medicine (ACSM) advises using fans or cooling vests to keep your body temperature in check during workouts.[4]
By following these tips, you can continue to stay active and healthy throughout the summer while minimizing the risks associated with high temperatures. Remember, the key to a safe summer workout is to stay cool, stay hydrated, and listen to your body.
[1] Mayo Clinic. "Water: How Much Should You Drink Every Day?" Mayo Clinic, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256.
[2] American Council on Exercise. "Staying Safe in the Summer Heat." ACE, www.acefitness.org/education-and-resources/lifestyle/blog/7419/staying-safe-in-the-summer-heat/.
[3] Centers for Disease Control and Prevention. "Extreme Heat." CDC, www.cdc.gov/disasters/extremeheat/index.html.
[4] American College of Sports Medicine. "Exercising in the Heat." ACSM, www.acsm.org/read-research/resource-library/resource_detail?id=78db9ae6-93f5-482d-94cf-0c71b6d8b3d0.