Exercise Safely in Summer Heat

Summer is finally here and it's the perfect time to take your exercise routine outdoors. However, the soaring temperatures can take a toll on even the most dedicated fitness enthusiast, so it is essential to take some precautions while exercising in warm weather.

Here are some helpful safety tips to follow while exercising during the summer:

Take it easy -- If you're used to exercising indoors or in cooler weather, start out slowly. As your body adapts to the heat, gradually increase the length and intensity of your workouts. It generally takes three to seven days for the body to adjust to significantly hotter weather.

Drink plenty of water -- While exercising in hot weather, you easily can lose up to a liter of water an hour. Drink water before, during and after exercising. Beverages containing electrolytes should be consumed during outdoor exercise sessions lasting more than 90 minutes.

Avoid the midday sun -- Exercise in the morning or evening, when it's likely to be cooler outdoors, rather than the middle of the day. If possible, exercise in the shade or in a pool.
Wear sunscreen -- Apply SPF 15 sunscreen at least 30 minutes before exercising outdoors. Protect your eyes with sunglasses that block the sun's UV rays. A sunburn decreases your body's ability to cool itself.

Choose the appropriate clothing -- Wear loose-fitting clothing to allow circulation of air between your skin and the environment. Also, light-colored clothing will reflect sunlight, while darker clothing will absorb the heat. Clothing designed to wick away perspiration also is a great way to keep cool in the hot weather.

If you are concerned about the level of heat outside, stay indoors. A good backup plan, such as walking laps inside a mall or climbing stairs in an air-conditioned building, can help you get exercise without putting yourself at risk of heat exhaustion or heat stroke.

Healthy Trust Immediate Medical Care serves the Chicago North Shore Communities of Lake County, Wheeling, Prospect Heights, Lincolnshire, Deerfield, Buffalo Grove, Northbrook, Highland Park, Long Grove, Riverwoods, Des Plaines, Palatine, Glenview, Highwood, Northfield, Libertyville, Winnetka, Arlington Heights, Mount Prospect, Lake Bluff, Lake Forest, Mundelein, and Bannockburn.