Summer is a great time to exercise because you can enjoy the fresh air, and get plenty of vitamins. The intense heat can be a problem for many people this summer, as the sun is extremely hot. Even if you feel young and fit, the sun’s heat can make you sick. This article offers eight tips to ensure your health and safety when working out in the summer.
Safety Tips for Workouts
Stay healthy by following these tips for summer workouts.
Avoid Peak Sun
The sun’s peak is between 10 am and 2 pm during the summer. It is dangerous to go out during this time, as the intense rays can have serious health consequences . For a more comfortable and safer workout, choose to exercise in the early morning or evening.
Drink Fluids
It is not a good idea to wait until you are thirsty before drinking water. Stay hydrated all summer long. Water should be consumed at least two hours prior to your workout, and immediately after. Carry a water bottle with you and drink water more as you exercise. Consider sports drinks when you are doing an intense workout to replenish electrolytes. Avoid sugar and caffeine, which will dehydrate your body .
Start Slow
It is best to take it easy when switching from indoor exercise to outdoor during the summer. Slower movements and lower impact exercises are best for short periods of time. Gradually increase the length and intensity of your workout. You should be patient as your body can take up to two weeks for acclimatization.
Listen To Your Body
You should always listen to your body. Heat-related illnesses can affect anyone, whether you are a novice or not. It is normal to feel tired after working out, but be careful if you have nausea, vomiting or muscle cramps. You may also experience headaches, dizziness and excessive sweating. You should stop exercising if you experience any of these symptoms. You can also hydrate yourself immediately by using cool towels, ice packs or spraying water on your forehead neck and underarms. Seek medical attention if symptoms persist after twenty minutes.
When it’s humid, your body will experience these symptoms because sweat doesn’t evaporate as quickly. If the summer heat is a challenge for you, break up your intense workouts into smaller ones throughout the day to allow your body time to rest and replenish without compromising fitness goals.
Dress appropriately
It is best to wear loose, lightweight clothes that are not too tight. This will help you cool down and evaporate sweat. Bright colors will reflect sunlight and make you more visible to traffic.
Wear Sun Protection
Sunburns can interfere with your summer workouts. Apply sunscreen with at least SPF50 30 minutes before you go outside. You will sweat, so waterproof sunscreen is a good idea. Reapply it if you are out too long.
You should also protect your eyes from sun-related eye problems. During summer, cataracts, allergies and dry eye are common eye conditions. Look for sunglasses that offer UVA/UVB protection to protect your eyes from the sun.
Keep the heavy meal for later
It is not recommended to eat a large meal before exercising in the summer. Digestion will use up your energy and make you feel tired. You will feel uncomfortable during your summer workout if you eat a heavy meal. Your body will generate more heat. Take lighter meals, such as raw coconut or smoothies, at least one hour before exercising to give your body enough digestion.
Know your medical risks
Contact your doctor if you are on medication or have a medical problem before starting summer exercises. Your doctor may recommend safer alternatives if you are taking certain medications that increase sun sensitivity.
Enjoy Your Workout
Summer is a great time to stay active. However, this shouldn’t come at the cost of your health. Be aware of the weather and your own limits. Also, watch your diet and wear sunglasses and a protective sunblock. Check for heat symptoms, and consult a doctor if any are experienced. For a comfortable and enjoyable summer workout, you should prioritize your early morning or evening workout.
