Exercising outdoors in the summer heat and humidity presents unique challenges, but with proper preparation and precautions, it can be done safely. Here are key tips to ensure you stay safe and maximize your workout benefits during hot weather.

Understand Heat’s Impact on the Body

When we exercise, our bodies produce heat, which is expelled through sweat. This evaporation cools the skin, but when external temperatures and humidity are high, the cooling process can be less effective. This can lead to overheating and serious health issues like heat exhaustion or heatstroke.

Recognize Signs of Heat-Related Illness

It’s crucial to know the symptoms of heat exhaustion and heatstroke. These include nausea, vomiting, high body temperature, hot or damp skin, rapid pulse, headache, dizziness, confusion, and fainting. Immediate medical attention is necessary if these symptoms occur.

Tips for Safe Outdoor Exercise

1. Acclimate to the Heat

Gradually adjust your body to the heat by starting with shorter, less intense workouts. Over 10 to 14 days, gradually increase the duration and intensity of your workouts.

2. Know Your Risk Factors

Certain groups are more vulnerable to heat-related illnesses, including older adults, those with preexisting health conditions, and those on specific medications. If you fall into one of these categories, take extra precautions or consider indoor exercise.

3. Stay Hydrated

Hydration is crucial. Aim to drink at least 1 ounce of water per 2 pounds of body weight daily. Before exercising, drink an additional 12 ounces a couple of hours prior, and then again about 30 minutes before starting. Monitor urine color to ensure proper hydration.

4. Eat Hydrating Foods

Consume water-rich foods like cucumbers, watermelon, strawberries, and tomatoes to boost hydration levels.

5. Avoid Large Meals Before Exercise

Eating large meals before exercise can increase body heat and discomfort. Opt for smaller, easily digestible meals.

6. Wear Appropriate Clothing

Choose loose-fitting, light-colored clothing made of moisture-wicking fabrics to help keep your body cool.

7. Use Sun Protection

Protect your skin with broad-spectrum sunscreen of at least SPF 30, applied 30 minutes before going out and reapplying every hour if sweating. Wear sunglasses with UV protection and consider clothing with UPF.

8. Carry Water or Plan for Hydration Stops

Bring water or know where you can hydrate during your exercise. Drink 7 to 10 ounces every 10 to 20 minutes during exercise.

9. Exercise During Cooler Parts of the Day

Avoid midday workouts when the sun is strongest, typically between 10 a.m. and 4 p.m. Opt for early morning or evening sessions.

10. Monitor Air Quality

Poor air quality can exacerbate breathing issues during exercise. Check the Air Quality Index (AQI) and avoid outdoor activities if the AQI is above 50, particularly for individuals with respiratory conditions.

11. Adjust Workouts to Weather Conditions

Scale back the intensity and duration of your workouts during extremely hot and humid days. Consider lower-impact activities and take frequent breaks to hydrate.

Final Thoughts

By understanding how heat affects your body and taking proactive measures, you can safely enjoy outdoor workouts even in summer heat and humidity. Stay hydrated, wear appropriate clothing, and adjust your exercise routine based on weather conditions to prevent heat-related illnesses.