Beat the Heat with Safe Summer Exercise Habits
Summer is synonymous with the outdoors and all the fun activities that come with it, including taking your daily workouts outside. But as temperatures rise, it’s important to prioritize safety.
Practicing safe exercise habits in the heat is crucial due to the risk of heat-related illnesses such as heat cramps, heat exhaustion, and heat stroke. Fortunately, these illnesses are largely preventable. By taking some basic precautions, you can keep your exercise routine on track even when the heat is on.
Here are a few tips to keep in mind this season:
Be mindful of the time of day: Since it’s usually hottest in the middle of the day, it’s best to avoid working out then. Ideal times for outdoor summer workouts are considered before 10:00 a.m. and after 3:00 p.m. Practice caution when the weather is hot and humid, as sweat cannot evaporate to cool the skin in these conditions.
Start slowly: Take it easy at first — in extreme heat, you may need to reduce the intensity and duration of your workouts and gradually increase it over time. This adjustment allows your body to adapt to the new conditions. Follow this approach for approximately 10 to 14 days.
Up your water routine: Staying hydrated is essential, but don’t wait until you feel thirsty to start drinking. Many people don't experience thirst until they are already dehydrated, so it’s important to proactively increase water intake during hot weather. Signs of dehydration include feeling dizzy, fatigued, infrequent urination, or dark-colored urine. Before exercising, aim to drink about 16 to 24 ounces of water. During your workout, try to drink about six to eight ounces of water every 15 minutes, if possible. After exercising, replenish with at least two cups of water or a low-sugar sports drink to restore your electrolytes.
Set up an emergency contact: Whether you’re listening to music or simply carrying it in your pocket, it’s rare to be out without your phone these days. Make your phone work for you by programming an emergency contact. This number can be called if you need help. If you prefer not to carry your phone, let a loved one know where you’re going and how long you’ll be gone, a simple step that can be lifesaving.
Dress appropriately: Wear light-colored, loose-fitting, and moisture-wicking fabrics. A hat and sunscreen are also recommended.
Know the signs and symptoms of heat-related illness:
Be aware of any of the following symptoms while exercising in the heat:
- Headache
- Weakness
- Cool, moist skin
- Dizziness or lightheadedness
- Dark urine
- Nausea and/or vomiting
What to do for heat stress:
- Stop exercising
- Move to a shaded, air-conditioned area
- Remove excess clothing or equipment
- Drink cold beverages
- Rest near a fan
- Put a chilled cloth around the neck
- Submerge the body in cool water
Call 911 (and use the treatments above) if you experience any of the following symptoms:
- High fever (above 103°F)
- Hot, dry, red skin
- Fast, weak pulse
- Fast, shallow breathing
- Irrational behavior or extreme confusion
- Seizures or unconsciousness
Take it slower post-rehabilitation: If you have completed rehab for an illness or injury, always follow your medical professional’s recovery protocol. This includes taking all recommended precautions for exercising in the heat—and being even more vigilant. Even if you haven’t undergone rehab, it’s important to get your doctor’s okay before starting a new workout plan, especially one that involves exercising outdoors in hot weather.
Members of the Burke Fitness Center can exercise safely in our facility when the weather is too hot and humid. The fitness center’s air conditioning maintains an optimal temperature for physical activity. All members are encouraged to stay hydrated during their workouts. Personal trainers monitor members for signs and symptoms of heat stress.
