10 Ways to Stay Active in The Stifling Summer Heat

Don’t let the dog days of summer keep you from staying active. As the temperature rises, so does the incidence rate of heat illness including heat exhaustion, heat injury, and heat stroke. Here are 10 ways to exercise safely and effectively.

 

Keep yourself liquified before, during, and after exercise. You may not feel thirsty, but if you wait until those signs kick in, you’re already heading toward dehydration. And although alcohol, caffeinated, and sugary drinks are technically liquids, steer clear of these. Some liquids actually encourage your body to expel more water. Instead, opt for water-based drinks (like fruit-infused water) or low-sugar beverages with electrolytes.

 

Wear light-colored, moisture-wicking materials. Fabrics like polyester, nylon, polypropylene, and bamboo are good choices. Avoid cotton, silk, or linen which will absorb moisture making you a sweaty mess. When fabric holds moisture, you’ll feel uncomfortable and it will be harder for your body to cool itself.

 

OSHA (the Occupational Safety and Health Administration) defines heat tolerance as “the physiological ability to endure heat and regulate body temperature at an average or better rate than others.” You can build up your own heat tolerance over time, but here are some considerations for where you are now.

 

Age: very young children and the elderly are at a higher risk of heat illness.

 

Illness: Chronic health conditions can contribute to heat-related issues.

 

Weight: Obesity can negatively affect heat tolerance.

 

Medications: Check your prescription warnings to see if exercising/heat is contraindicated.

 

Pregnancy: Expectant women are more likely to get heat-related illness sooner than other women because their bodies are working harder to cool down themselves and the developing baby. Pregnant women also become dehydrated sooner.

 

If you want to enhance your ability to tolerate or adapt to changes in the environment, heat acclimatization is possible. Start slow. Go outside on a hot day and take a short walk. Build up daily from there. It can take a person 10 to 15 exposures to become acclimatized to a new environment.

 

Check the weather carefully and choose the coolest times of the day to head out. Morning activities during those summer scorchers are obviously your best bet. And remember to cut back on your exercise duration when temperatures jump 20 degrees by noon!

 

Choose locales sensibly when possible. Going for a run on a hot day? Find a route with lots of shade. Shaded trails can decrease the temperature by ten degrees. For the hottest days, consider the gym or your home treadmill. (Tip: wear sunglasses and bug spray to minimize pesky pests.) 

 

Find a variety of activities that you enjoy – swimming, biking, hiking, tennis, etc. This will not only increase your options when certain activities are weather-dependent, but it will probably eliminate the possibility of boredom, keeping you better engaged.

 

Don’t forget sunscreen – even if you think you don’t need it. An SPF rating of 30 to 45 is recommended. Reapply according to product directions – after sweating, swimming, and remaining outdoors for more than a couple of hours.

 

Also, keep an eye on your eyes! Like your skin, the sun’s UV rays can burn your corneas. Wear sunglasses with 100 percent UV protection. Wear swim goggles in the pool to prevent swimmer’s eye. And take the same advice we give to children: never look directly at the sun!

 

Know the symptoms of heat-related stress: nausea, dizziness, headaches, confusion, chills, muscle cramps, a reduction in sweat, extreme breathlessness. At the first sign of any of these warnings, immediately stop what you’re doing, find cool shelter, rehydrate, and seek medical assistance if necessary.

 

To maximize your comfort level and avoid injury, make sure you are choosing the correct footwear. Running shoes, walking sneakers, hiking boots, water booties, beach sandals – when buying shoes, check the reviews and make sure they fit and offer support, comfort, and appropriate traction.