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It is essential to take the necessary precautions
while exercising during the summer months. The average person can take from
one to two weeks to adapt to warmer, more humid temperatures. Here are some
helpful safety tips to follow while exercising during the summer:
Rehydrate your body. While exercising in
hot weather you can easily lose up to a quart of water an hour. Drink water
before, during and after exercising. Since your body can only absorb 8 ounces
of cold water every 20 minutes, continue to drink fluids even after you no
longer feel thirsty. Sports drinks may be popular among intense exercisers,
but they are not necessary and may actually absorb more slowly than plain
water. If you prefer the taste of these drinks, try diluting them with water
before consumption for easier rehydration.
Avoid working out during peak hours.
Very hot and humid weather hampers perspiration's ability to cool your body.
Try exercising in the morning or evening to avoid the most intense heat as
well as the times when smog and pollution levels are highest. Or consider
exercising indoors at the local stadium, health club or shopping mall.
Try walking. Walking is considered the
most popular exercise among Americans. Invest in a good pair of walking shoes
with a flexible sole, and good heel and arch support. It may be the only
equipment you'll need. Gently stretch for five minutes before starting your
walk. When you are finished walking, cool down for five minutes by gently
walking and stretching for another five minutes to prevent soreness.
Be open to new ideas. Try a new exercise
or activity every two weeks, such as hiking, skating, rollerblading or
cycling. These activities will allow you easy access to water or rest.
Cool off in the water. Swimming is an
excellent way to exercise during the summer months. There is no need to be a
good swimmer to benefit from water exercise. Performing strokes such as the
backstroke or doggie paddle at the shallow or deep end of the pool still
counts as aerobic exercise.
Don't forget your sunscreen. Apply SPF
15 sunscreen at least 30 minutes before exercising outdoors. Protect your eyes
with sunglasses that block the sun's UV rays. Exposure to direct and indirect
sunlight over many years increases your risk of developing skin cancer.
Watch out for the symptoms of heat stroke.
When the body can't rid itself of excess heat, there can be a sudden rise in
body temperature. Look for very hot and dry skin, dizziness, nausea, confusion
and unconsciousness. Remember, these symptoms can appear rapidly. If these
conditions exist, move the person to a cool area or immerse him or her in a
cool bath to lower the body temperature as quickly as possible. You can also
pour cool water over the person. Seek medical attention immediately;
heatstroke can be fatal.
Choose the appropriate clothing. Wear
loose-fitting clothing to allow circulation of air between your skin and the
environment. Also, light-colored clothing will reflect sunlight, while darker
clothing will absorb the heat. Cotton and linen are natural fabrics that may
absorb moisture (sweat). However, synthetic fabrics that have a mesh-like
weave will allow moisture to be whisked away from your skin.
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