Top 10 Tips for Exercising in the Heat
I love summer! It is my favourite season. Warm sun rays hitting the skin, sunny weather brightening my mood, and not having to layer clothes and haul a winter coat around. I wish it was summer all year round. I love the heat but exercising in hot weather can pose serious health risks if not done carefully. Here’s a guide to help you stay safe while making the most of your summer workouts.
1. Hydrate, Hydrate, Hydrate!
Water is your best friend during hot weather workouts. Begin hydrating well before you start exercising and continue drinking water throughout your activity and the day. Your water intake will probably be slightly higher now compared to the wintertime.
There is no one-size-fits-all when discussing the appropriate amount of water to drink. There are hydration calculators out there like this one! Remember it’s an estimate. Each individual is different and the amount of water you need is dependent on activity levels, whether you are pregnant or breastfeeding etc.
Extra tip: Consider sports drinks for longer sessions to replenish electrolytes lost through sweat.
2. Choose the Right Time
Avoid the peak heat hours, typically between 10 a.m. and 4 p.m. Early mornings or late evenings are the best times to exercise outdoors. Not only are temperatures cooler, but pollution levels and UV rays are also lower.
3. Wear Appropriate Clothing
Lightweight, loose-fitting, and moisture-wicking clothing helps your body cool down more effectively. Light-coloured fabrics reflect heat, and wearing a hat and sunglasses can protect you from the sun. Don't forget sunscreen to protect your skin from UV rays. You can also consider workout fabrics that protect you from UV A and B rays.
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4. Acclimate to the Heat
If you're not used to exercising in hot conditions, take it slow. Gradually increase the intensity and duration of your workouts over time. This allows your body to adjust and improves your ability to handle the heat. You may also want to take frequent breaks. If the heat just isn’t for you, consider moving your workout location indoors.
5. Listen to Your Body
Pay attention to signs of heat-related illnesses, such as dizziness, nausea, headache, excessive sweating, and rapid heartbeat. If you experience any of these symptoms, stop exercising immediately, find a cool place, and hydrate. Seek medical attention if symptoms persist.
6. Alter Your Workout
On particularly hot days, consider modifying your exercise routine. Swap running for a swim, or try an indoor workout in an air-conditioned space. Activities like yoga or stretching can be just as beneficial without the risk of overheating. I personally love a little bit of yoga or a quick 10-minute pilates routine. Also remember that just 10 minutes of physical activity provides health benefits. So having shorter workouts on those hot days are ok!
7. Cool Down Properly
After your workout, take the time to cool down gradually. Stretch in a shaded area and drink plenty of fluids. A cool shower can also help bring your body temperature down.
8. Fuel Your Body
Eat light, balanced meals and snacks that are high in water content, like fruits and vegetables. 20% of your fluid intake tends to come from fruits and veggies. Here is a list, published by UCLA Health, of 15 fruits/veggies that have high water content.
9. Buddy Up
Exercising with a friend is not only more enjoyable but also safer. You can watch out for each other and recognize the early signs of heat exhaustion.
10. Know When to Skip
Sometimes, the best decision is to skip your outdoor workout altogether. If the heat index is dangerously high or air quality is poor, opt for indoor activities instead. The City of Edmonton has a number of Recreation Centres with tons of ways to stay active indoors. You can find the list of the City of Edmonton Rec Centres and Pools by clicking here.
Exercising in the heat requires extra precautions, but with the right strategies, you can stay safe and active all summer long. Prioritize hydration, listen to your body, and don't hesitate to modify your workouts to suit the weather conditions. Stay cool and enjoy your fitness journey!
Stay cool this summer!
Leila Awada, PT