Exercising Safely In The Summer Sun
By Bailey Dillworth, ATC
School is out, the sun is up, and everyone seems to be taking advantage of the warm summer days. Now is the perfect time of year to enjoy being active outdoors. Running, biking, swimming, or even gardening, are forms of exercise the whole family can enjoy in the summer sunshine.
Summer brings heat and humidity which can be challenging to navigate when it comes to safely enjoying your favorite outdoor pastime. Exercising outdoors in hot and humid conditions can make sweat evaporate from your body less quickly, making it harder for your body to release heat. When your body’s efforts to cool itself down can’t keep up with the temperature, you are at risk for dangerous conditions such as heat exhaustion or heat stroke. You can enjoy your favorite summer activities and keep yourself safe by keeping the following in mind:
1. Listen to your body: Allow your body to get used to the heat by spending time outside without exercising to see how you tolerate the heat. Those with larger bodies, the elderly, young children, and those not accustomed to the heat, should have greater caution when exercising outside in the heat. Take frequent breaks to gauge how you feel.
2. Hydrate: Drink water before, during, and after exercise. Even if you don’t feel thirsty, it’s important to maintain hydration at every point of your workout. For a strenuous activity, drinking a sports beverage can help replenish the electrolytes and hydration your body lost.
3. Timing: It’s usually most hot between noon and 3pm, so it’s best to avoid outdoor exercise in that time window. Try moving your activity to the early morning before the
heat hits or enjoy your activity with a view of the sunset by heading outside in the evening.
4. Modify: Hiking or running is a great form of exercise, but a more heat-friendly form of exercise can be a better option. Swimming in cool waters, leisurely walks, and staying in a shaded area are ways to stay cool while being outside. You may need to shorten the duration of your exercise to prevent getting too hot.
5. Clothes: Light-weight, loose fitting and light-colored clothing help your skin cool down and perspire. Moisture-wicking clothing can pull moisture and heat away from your body. Exposing more skin can be helpful but be sure to protect your skin with a sweat-resistant sunscreen.
6. Workout partner: Work out with a partner, when possible, for safety and some social interaction while enjoying the fun of the summer season.
7. Know the warning signs: Fatigue, nausea, shortness of breath, muscle cramping, extreme thirst, headaches, and lightheadedness are signs of heat-exhaustion. If these occur immediately stop the activity, get out of the sun, and cool your body down with ice or cold water. Heatstroke includes the symptoms of heat exhaustion plus confusion, seizures, unconsciousness, dry hot skin, fast-shallow breathing, and fast-week pulse. If these occur, call 911 immediately and take cooling actions.
Exercising outdoors is a great way to combine fitness with fun. There are endless local options to enjoy the last licks of summer while staying active. Whether you enjoy the slower flow of taking a dip in the pool or a high-energy tennis match, the summer season is all yours to safely enjoy.