As the temperatures here in Central Texas continue to climb, it may be necessary to adjust your exercise habits to keep your workout safe and effective. The most obvious solution is to move your workout indoors, whether at the gym, exercise classes, or your own living room. But since many people dislike working out indoors, it is worth discussing ways to make outdoor exercise safe for summer. It is important to remember that heat will have a huge impact on how well your body handles the same exercise routine. Simply put, the hotter the environment, the more you are asking of your body as it struggles to fuel your muscles while keeping you cool. As you shift you expectations and plans for your summer workouts, keep these tips in mind:
Get in the water! The best outdoor exercise for summer is swimming. Swimming gives an incredible full body workout while naturally keeping you cool. Just be sure to protect your skin from the sun and remember to stay hydrated.
Respect the sun. Outdoor exercise should take place in the morning or evening to avoid the sun’s most powerful rays. Wear sunscreen with an SPF of at least 30 and plan to reapply it according to the package directions (sunscreen is not sweat proof). Wear lightweight, light colored, loose fitting clothing and a wide-brimmed hat.
Check the temperature. Before heading out to exercise, check the temperature and humidity levels to be sure they are within your comfort range. Do not exercise outdoors on days when there is a heat advisory or excessive heat warning.
Stay hydrated. Drink one or two glasses of water before heading out to exercise in the heat and carry water with you. Plan to stop every 15 minutes for a water break, whether you are thirsty or not. Dehydration can creep up very quickly on hot, humid days. Drink one or two glasses of water after your workout as well.
Snack after your workout. The hotter the day, the more you will sweat which means not just the loss of water, but also salt and minerals. Sports drinks and gels are designed for elite athletes and are completely unnecessary for the average person. It is better to avoid the dyes, sugars, and high levels of sodium in such products in favor of a small, healthy snack. Combined with regular meals throughout the day, this is all you need to replenish lost salts and minerals.
Listen to your body. This is important with any kind of exercise, but becomes especially vital when exercising in extreme heat. You simply will not be able to run as fast in July as you can in January. If you start to get cramps while exercising in the heat, you need to stop your workout for the day. Absolutely do not push through.
Know the Signs and Symptoms of Heat Exhaustion and Heat Stroke
While exercising outside this summer, you will often be surrounded by other people working out. Be on the lookout for signs of heat exhaustion or heatstroke not only in yourself, but in those around you as well.
Symptoms of Heat Exhaustion: cool, moist skin with goose bumps when in the heat, heavy sweating, extreme fatigue, faintness, dizziness, nausea or vomiting, weak but rapid pulse, muscle cramps, headache. If you experience any of these symptoms, stop exercising immediately, get into a cool environment and drink cool fluids. Seek medical attention if symptoms worsen or last more than one hour.
Symptoms of Heat Stroke: temperature over 104, disorientation, confusion, slurred speech, seizure, nausea and vomiting, rapid pulse and breathing, flushed skin. This is a medical emergency that requires immediate attention. If you suspect that you or someone around you is experiencing heat stroke, call 911 and use any means available to cool the person down.