Summer is in full swing, which means it’s time to bring out the shorts and swimsuits! While many people are still opting to work out inside, there are still those who love getting their daily dose of activity outdoors. While the summer heat can seem daunting, there are a few simple things you can do to protect yourself and have the best and safest summer workout.
Check the Weather
Always make sure the weather is ideal for whatever activity you’re planning. You don’t want to get caught up in a summer storm while strolling the beaches or stuck walking a shadeless trail in the afternoon heat. Typical summer days are hottest around noon and cooler in the mornings and late evenings. Timing your workouts with the temperature and weather will help you prepare properly for any summer activity.
Be Generous with Sunscreen
Protecting your skin is a must, even on cloudy days. Apply an even layer of sunscreen over any exposed skin roughly 30 minutes before you plan to go outside. A sweat and waterproof SPF 45 or higher can protect you from a bad sunburn. Remember that the sun can also damage your skin when you’re in the water, so if you’re opting for a summer swim, don’t skip the sunscreen.
Stay in the Shade
Shaded running trails are ideal for summer runs. You still get to be outdoors, but high arching trees can provide some refreshing relief and protection from the sun and heat.
Plan Your Workouts
Go with a Buddy
Get a workout buddy or family member to exercise with you! Workout buddies can offer encouragement and support. Plus, you’ll have someone to watch your back in case of an injury or heat exhaustion.
An appropriate outfit helps keep you as cool as possible. Light colored clothing helps to reflect the heat. Cotton is lightweight and breathable, but can soak up moisture like a sponge, leaving your clothes feeling heavier than before. Try “dry-fit” or moisture-wicking clothing designed to be breathable and lightweight, wicking away your sweat and leaving you cool and dry.
Drinking water consistently throughout the day is key to avoiding fatigue and exhaustion, especially when working out in the summer heat. Invest in a portable water container so that it’s easy to keep water with you as you go. Take a drink every 15 minutes even if you’re not thirsty. When you feel thirsty, you’re most likely already dehydrated. Once you finish you work out, drink a few more glasses of water.
Listen to Your Body
Following this advice will help keep you cool during your summer workouts, but don’t forget to listen to your body. Stop your workout if you begin to feel dizzy, nauseous or faint. These are signs of heat exhaustion. If this happens, take steps to cool down and seek medical attention if symptoms worsen.
Jumping into a new workout routine can sometimes leave you with aches and pains. If you’ve been suffering from an injury or pain, schedule an appointment with an Airrosti provider near you to see how our treatment can get you on the fast track to recovery.
Need to resolve an injury, but don’t want to deal with the summer heat? Consider scheduling a remote telehealth appointment. With telehealth, we can deliver our expertise directly to you from the comfort and convenience of your home.
Give us a call at 800-404-6050 to schedule or learn more here.
Read our Medical Disclaimer here.