6 Ways to Stay Active Safely in the Summer Heat
6 Ways to Stay Active Safely in the Summer Heat
When setting a health goal to stay active regularly, facing and conquering challenges is part of the process. Some challenges are unexpected, such as illness or injury, but others, such as a seasonal change in weather, can be anticipated. In the heat of the summer, it is wise to plan and prepare for how to stay active safely.
Hydrate before, during and after exercise. Water is an essential nutrient involved in many body functions. Staying hydrated is important because the human body is 60% water. If the fluids we lose through exercise and daily functions are not replaced, dehydration may occur, putting stress on body systems. Staying hydrated involves both drinking beverages and eating hydrating foods such as fruits and vegetables.
Nourish with adequate food. You may have heard the saying “food is fuel,” which speaks to the way that our bodies break down food into nutrients that we use for generating energy. If we do not eat enough food, we may experience low blood sugar, which may result in physical symptoms including lightheadedness and dizziness.
Be prepared with proper warm weather gear. When staying active in the summer heat, wear comfortable, breathable workout clothes and appropriate shoes. Prioritize sun protection by slathering on sunscreen and wearing a hat and sunglasses. Fill a reusable water bottle and locate water refill stations in advance.
Schedule physical activity during less hot times of day. At noon, the sun is in its highest position, but the heat of the day keeps building until around 3pm. When possible, schedule outdoor exercise or other activities before noon or later in the evening. Unless of course, the activity involves a pool!
Rest as needed. Look after your body by taking rest breaks when necessary, ideally in a shady area with fluids and snacks. Overheating may lead to heat exhaustion or heat stroke, heat-related syndromes that may involve sweating, nausea, muscle cramps and an increase in pulse. Protect yourself by paying attention to early signs of fatigue.
Do summer activities with family or friends. By inviting your loved ones to exercise with you, you can accomplish two things - being active and spending time together. Being with others also helps you remind each other to hydrate, nourish and rest.
If being active in the summer heat isn’t possible to do safely, try an indoor workout at home. Staying physically active enables us to do everyday things like climb the stairs and play with our kids. Take care of yourself this summer season with a commitment to engaging in healthy habits.
What’s your favorite summer workout? Let us know @GPEmbrace.
