Summer is a great time to enjoy the outdoors and stay active, but the heat can also make it a bit challenging sometimes. However, with some planning and the right strategies, we can maintain our outdoor physical activity routine while staying safe and cool.
Tips to stay active during the hot summer months:
Choose the Right Time of the Day: This is the obvious tip, but try to avoid the peak hours of high temperatures between 11 am and 5 pm if possible. Instead, opt for early morning or evening times when the temperature is slightly lower and outdoor activities can be more comfortable.
Stay Hydrated: Proper hydration is critical when we are trying to be physically active in the heat. Drink plenty of water before, during, and after the outdoor activity. By the time we feel thirsty, we are already partially dehydrated, so it is a good idea to keep sipping water regularly during our time outdoors.
Dress Appropriately: Wear lightweight, breathable, and moisture-wicking clothing while engaging in outdoor activities. Light colors can help reflect the sun’s rays and help keep us stay cooler. Wearing a hat and sunglasses to protect the head, face, and eyes from the sun also helps. Lastly, remember to apply a broad-spectrum sunscreen with at least SPF 30 to exposed skin.
Find Indoor Activities: On exceptionally hot days, it may be a good idea to take the workout indoors in a temperature-controlled environment so we are not exposed to extreme temperatures. Joining a gym, attending a fitness class, or following an online workout at home are all good options to maintain our physical activity routine during hot summer days.
Listen to Your Body: It is important to pay attention to how our body responds to the heat. Signs of heat exhaustion include dizziness, nausea, headache, and muscle cramps. We should stop our outdoor workout/activity if we experience any of these symptoms, move to a cooler place, and hydrate.
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