Exercising in the Heat of Summer
Whether you love it or hate it, the temperatures are finally
starting to rise and it is finally starting to feel like summer. Some people can’t wait to get outdoors and
exercise and others groan at the thought of expending energy when the
temperatures soar. If you do choose to
head outside to get your heart rate going, here are some tips to help keep you
safe and healthy.
Take your time to
acclimate: Don’t expect to do the
same workout that you have been doing all winter long. You will sweat more and your heart will work
harder in the heat and you don’t want to wind up with heat exhaustion. With
this in mind, warm up for a longer period of time to see how the heat is
affecting you and adjust your workout intensity accordingly. If you feel faint or dizzy, LISTEN TO YOUR
BODY! Stop your workout, get to a cool
place and drink fluids. It’s better to cut short a workout than spend the day
in the emergency room.
Wear appropriate
clothing: Clothing that is light
weight and light in color will help keep you comfortable by reflecting some of
the sun’s rays. Fabrics that wick away
moisture are a great idea as they help sweat evaporate and keep you cool. Wear
a hat to protect your head and UV blocking sunglasses to protect your
eyes. And don’t forget about your skin!
Wear an appropriate numbered water resistant sunblock and re-apply as directed.
Exercise early in the
morning or towards the evening: Get
that workout out of the way before the sun is at its hottest. If that isn’t an option, think about changing
your program to a pool workout or continue to keep your program indoors.
Stay Hydrated!: You need to drink more fluids when it is
hotter outside. Drink two glasses of
water two hours before your workout and consume 8 oz every 15 minutes during
your workout. Workouts that last more
than an hour may require an energy drink to replace electrolytes. Continue to drink after your workout to replace
lost fluids.
If you take the appropriate steps and precautions, summertime
workouts can be a great way to enjoy the weather! If you have any questions about whether it is
appropriate for you to exercise in warmer temperatures, please consult your
physician.
- Ryan Schaul, PT, MPT
TheraCORE Physical Therapy
16622 W. 159th St., Ste. 503
Lockport, IL 60441
(815) 838-5070
350 E. Ogden Ave., Ste. 200
Westmont, IL 60559
(630) 908-7430
Five Seasons Family Sports Club
6901 S. Madison
Burr Ridge, IL 60527
(630) 590-5409
