For those of you that like to workout a lot during the summer, especially those who like to exercise outdoors, you must be careful when the weather gets really hot a humid, like we have recently experienced. There are many precautions to take when attempting a workout on the hot, summer heat. Without taking precautions, you are taking a risk of dehydration and heat stress.
- Air Conditioning and Proper Air Flow
- Working out in a building or area with proper airflow helps to maintain optimal thermoregulation
- Exercise in the Morning
- Exercise first thing in the morning to avoid excessive heat
- Throughout the day, asphalt and concrete retain and give off heat, which makes the evening hours more unsafe than the morning hours
- Moisture-Wicking Tops
- Unlike just taking your shirt off, moisture-wicking tops remove the sweat from your skin
- The more sweat that is removed from your skin, the cooler you will be throughout your workout
- Limit Heat Exposure
- Being in areas with the temperature artificially increased in combination with the hot summer can cause long-term stress and damage to the body
- Save hot yoga for the winter time, as going in the summer can do more harm than good
- Take an Ice Bath
- Although this might not be the most fun, an ice bath can help bring your core temperature down after a tough workout
- Ice baths can also promote muscle recovery
- Cold Towels
- Place a cold towel on your wrists and neck to decrease core temperature and create a cooling sensation
- Keep a few small towels in your freezer to use in a time of need in hot temperatures
- Stay Properly Hydrated
- Make sure you are drinking water before, during and after your workouts
- Sports drinks can help to quickly replace electrolytes, but can be high in calories and sugar so only drink them if needed.
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