Exercising Outdoors in the Summer

Summer is here and it's time to soak up some sunshine and get moving! But before you lace up those sneakers and head outside, let's have a quick chat about the dangers of exercising in scorching hot weather. When the heat index skyrockets, your body faces some serious challenges. Excessive heat can lead to dehydration, heat exhaustion, and even heatstroke.

Here are few recommendations to keep you cool and still get your sweat on during the summer months:

• Take regular breaks and change clothes: Rest for at least 10 minutes every hour and swap out your wet clothing frequently. This will help prevent overheating and keep you feeling fresh.
• Beat the midday heat: Whenever possible, schedule your workouts before 10 a.m. or after 6 p.m. to avoid the blazing sun. This way, you can exercise in cooler temperatures and reduce the risk of heat-related issues.
• Choose the right sunscreen: Opt for a sunscreen with a rating of SPF-15 or lower, depending on your skin type. Higher SPF ratings can interfere with your skin's ability to regulate temperature. So, strike a balance between sun protection and allowing your body to cool naturally.
• Dress for success: Wear lightweight and breathable clothing that allows air to flow freely. This will help your body stay cool and prevent excessive sweating.
• Monitor hydration levels: Weigh yourself before and after exercise. If you experience less than a 2 percent weight loss, it indicates mild dehydration. A weight loss of 2 percent or more indicates more severe dehydration. Stay hydrated by drinking regularly throughout your workout, even if you don't feel particularly thirsty.
• Be mindful of fluid replacement: Dehydration is more common and serious during hot weather training. Drink fluids at regular intervals, based on the American College of Sports Medicine guidelines. Thirst alone is not a reliable indicator of dehydration. To prevent dehydration, monitor your weight loss and consume chilled fluids during exercise to match your sweating rate.
• Pace your fluid replacement: Avoid rapid fluid replacement, as it can lead to increased urine production and reduce water retention in the body. Instead, hydrate gradually and consistently throughout your workout.
• Choose the right drinks: For shorter workouts, water is generally sufficient. However, for exercises lasting longer than an hour, such as marathons, consider a sports drink with added salt and potassium. Aim to consume around 16 to 24 ounces per hour, adjusting based on your sweat rate and the heat index.
• Replenish after exercise: After long bouts of exercise (over an hour), aim to replace 16 ounces of fluid for every pound of body weight lost during the workout. This will help restore hydration levels and support recovery.
• Avoid certain drinks: Steer clear of caffeinated, protein, and alcoholic beverages like colored soda, coffee, and tea. These can have a diuretic effect and contribute to dehydration.
• Allow for acclimation: Give yourself time to adjust to exercising outdoors, higher altitudes, and varying physical conditions. Adults generally need 10-14 days to acclimate, while children and older adults (>60 years) may require 14-21 days. Children and older adults are less heat tolerant, so gradual adaptation is important.

Summer heat shouldn't be a buzzkill for our outdoors workout. Stay cool, stay hydrated, and enjoy the sunshine smartly and with confidence!

Your Trainer,
Rami

Sources:

Warning Signs and Symptoms of Heat-Related Illness
Understanding Heat Index
The efficacy and safety of sunscreen use for the prevention of skin cancer