Summer can be a great time to up your activity level due to the variety of activities that are available when the weather starts to warm up. You can enjoy activities like running, biking, swimming and kayaking that are much more difficult to enjoy during other times during the year. However, there are precautions to take when doing outdoor activities as temperatures begin to rise and humidity starts to become a factor. When you sweat, your body loses electrolytes and salt, which are crucial in maintaining body function. When we get dehydrated from lack of water, we can suffer light headedness and even more severe symptoms if not taken care of immediately.
There are a number of things to think about before heading outside in the summer time, but we want you to remember these specific things to keep yourself safe and healthy.
- Time of Day: try to avoid exercising outside from 10:00 AM to 3:00 PM as that is the hottest part of the day. The best time to head out is early morning, before the heat has the chance to arrive.
- Wear loose, light clothing: this will help to reflect heat and evaporate sweat.
- Sunscreen: even though you may be out and moving, you can still get severely sun burned. Cover your entire body with at least SPF 30 before getting out in the sun for any and all activities.
- Stay Hydrated: try to drink at least 1-2 glasses of water before going to exercise, drink every 15 minutes during activity, and at least a few glasses after the workout. Hydration is the most important factor during summer time activity.
- Replenish your Electrolytes: with either a supplement or a small amount of sports drink.
- Use Shaded Trails and Paths: to prevent being in direct sun light for long periods of time.
- Check the Weather: if there is a heat advisory or high pollution warnings, take your workout inside.
- Listen to your Body: any feelings of dizziness, nausea or lightheadedness, stop what you are doing.
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