Summer is upon us and the outside world is beckoning us, especially after being cooped up indoors for the last several months. Whether you’ve been able to keep up your typical level of exercise or not, it’s important to remember to start slowly and listen to your body when working out in the heat and humidity. Before you head outdoors, plan your excursion and keep the following things in mind:.
Hydrate before, during and after exercise. Exercising in hotter weather produces more sweating, which can lead to dehydration. Be sure to drink water before you head out, bring an appropriate amount of water for your regimen with you, and continue to drink noncaffeinated liquids after you get home. Water is best.
Plan for the heat. To reduce the risk of heat stroke and dehydration, do your workout in the cooler part of the day, usually early morning or evening.
Ease into it. If you’re not used to exercising in the heat, start slower than you normally would and allow time to see how your body responds and adjusts to the more intense environment.
Protect your skin. Wear sun-protecting yet breathable material that is light in color. You should also use a sunscreen with an SPF of 30 or higher. Be sure to reapply hourly if you are sweating significantly, are outside for extended periods of time, or are in water.
Protect your feet. Wearing proper footwear is important for supporting your back and joints as well as reducing your risk of possible injury from walking on uneven terrain. Flip-flops and sandals should not be worn when exercising.
Be aware of heat-related conditions and their symptoms. It’s important to understand the early signs of heat stroke and exhaustion. If you experience chills, cramps, blurred vision or spots in your vision, tingling in your extremities, or anything else you don’t normally feel, stop exercising immediately. Drink some water, find a cool place to rest, and slowly stretch until the symptoms subside. If you get a fever, seek medical attention quickly.
Work out with a buddy, but practice physical distancing. It is always safer to head out with someone if you plan to exercise away from home. Plus, it’s a lot more fun! That said, if you have not been quarantining with this person, be sure to wear a mask and stay at least six feet apart.
Stay in contact. If you are exercising by yourself, let someone know when and where you’re going, when you expect to be back and discuss what to do if you’re not home by your specified time. If you can, bring your cell phone with you and store in a backpack, fanny pack or zipped pocket. QCBN
By Tracey Woog
Tracey Woog is a certified fitness professional and trainer at Touchmark Health & Fitness Club. For more fitness resources, contact us at 928-708-3133 or visit TouchmarkFitness.com/Prescott.