Heat and exercise: Keeping cool this summer

Heat and exercise: Keeping cool this summer

male runner exercising in summer while listening to music and running by water

Stay safe this summer when exercising by drinking enough fluids, wearing proper clothing and timing your workout to avoid extreme heat.

8 tips for exercising in summer

  1. Check the temperature. Pay attention to weather forecasts and heat alerts. Avoid exercising in the midday sun, choose the morning or evening when it’s likely to be cooler outdoors.
  2. Choose the shade. Find trails or pathways in the shade or do a water workout in the pool.
  3. Dress appropriately. Wear lightweight, loose-fitting clothing to help the evaporation of sweat. Choose light coloured clothing to help reflect heat and a wide-brimmed hat.
  4. Wear sunscreen. It’s important to protect your skin. A sunburn decreases your body’s ability to cool itself and increases the risk of skin cancer.
  5. Stay hydrated. Dehydration is a key factor in heat illness. Before you go out, drink a glass or two of water. Carry a bottle of water or even a hydration pack. Drink regularly even when you’re not thirsty. When you’ve finished your workout, have another glass of water.
  6. Replenish your electrolyte and salt intake. For intense exercise, consider sports drinks in place of water to replace the sodium, chloride and potassium you lose through sweating. Avoid alcoholic drinks because they can actually promote fluid loss
  7. Listen to your body. Stop immediately if you’re feeling dizzy, faint or nauseous. If you’re unfit or new to exercise, be extra careful when exercising in the heat as your body may have a lower tolerance to the heat. Reduce the intensity of your exercise and take frequent breaks.
  8. Have a backup plan. If you’re concerned about the heat or humidity, stay indoors. Work out at the gym, walk laps inside the mall or climb stairs inside an air-conditioned building.
December 19, 2019 11:01 am

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