Exercising in Hot Weather

Today we talk about how to keep yourself safe and healthy while exercising during the summer. Here in New England, we are lucky that we get to experience all four seasons. But, summer is typically shorter, and people may not be used to the heat. Now that gyms are closed, many of us are exercising outside when we are not used to the heat, let alone exercising.

1. Hydrate!

Hydration is always very important for exercising, but during the summer it is especially so. In hot weather we may start getting dehydrated unintentionally just sitting in the car waiting for the air conditioner to come on!

A good way to make sure to stay hydrated is to drink water before, during, and after your workout! If you are doing a tough workout, try diluting sports drink down with water, with 25% sports drink and 75% water. That way you receive the benefits of the sports drink but not all of the extra sugar that your body does not need! It is actually better to drink smaller amounts of water at more frequent intervals (such as every 20 minutes) because it helps keep the body more hydrated as you sweat.

2. Pick a time!

It is best to exercise in the morning or in the evening, when the sun is not strong and it is cooler outside. If you are exercising before or after the sun, wear reflective clothing and a headlight or small flashlight. Make sure to have your cell phone on you just in case!

3. Sun safety!

We have written about it many times – sunscreen, hat, clothing that covers, etc. Keep yourself healthy!

4. COVID Guidelines

Follow COVID guidelines appropriate to your situation. For example, if you have an at-risk loved one at home and you decide to walk on a busy beachside sidewalk where there are many people, it could be good idea to wear a mask. However, if you are walking in a park at 6 a.m. when it is silent and no one is there, there is not much of a need to wear a mask.

5. Fitness Fashion

Wear loose, breathable, light colored clothing because it allows more air to pass over the body, which keeps you cool. And, as we mentioned above, wear a hat to beat the heat!

6. Don’t Push It

When you are exercising outside in warmer weather, your body is working harder. Don’t try to push it to achieve the same workout that you would normally be able to in a highly air conditioned gym. Wearing a fitbit or similar device can be helpful for monitoring your movement while keeping track of your heartbeat to make sure you do not push it too much.

7. Stop Immediately At Any Signs of Illness

Make sure to monitor for signs of heat exhaustion or dehydration, including headache, fatigue, dizziness, muscle cramps, tingling, confusion, change to heartbeat, seeing spots, or confusion.

*Please note – may of these tips apply for swimming as well! Even though you are surrounded by water, that does not mean that your body cannot overheat or become dehydrated!