I know you diehard runners and cyclists are outside racking up miles despite the summer heat.  Dedicated walkers are still routinely making their treks in the humidity. Well, with the heat and humidity it is especially important to take a few precautions.  If you do vigorous exercise outside in the heat, there are some ways to make it more tolerable and safer for you.

• Wear sunscreen to protect your skin from the sun’s UVA and UVB rays. Sunburn is just not fun.
• Dress in light, loose-fitting clothing. Wear light colors to help reflect the heat. Dark colors tend to absorb heat. You may want to invest in some moisture-wicking clothing if you exercise in the heat regularly. Good ol’ cotton clothing works too.
• Wear a hat, visor or use an umbrella.
• Try to avoid or lower your caffeine and alcohol intake. They dehydrate your body. Dehydration can lead to muscle cramps, fatigue or dizziness—all precursors to heat exhaustion.
• Hydrate. Drink plenty of water or light fluids throughout the day.  A sports drink mix added to your bottled water is a good way to stay hydrated and keep from losing too many electrolytes when exercising.  It can feel hotter in hot and humid weather because the sweat your body is producing to cool your body is less effective in the humidity.
• Eat smaller, lighter meals. Heavy meals will only make you feel sluggish.
• Exercise inside if possible. Workout with an exercise DVD. If you don’t have a gym membership, call around to see which gym may offer a free trial day or check with friends for a guest pass.
• If you must exercise outside, try looking for shady trails or roads. It can be up to 10 degrees cooler in the shade. You can always hit the mall. Many are open to walkers prior to opening.
• Try exercising during the coolest part of the day, usually from 4 to 7 a.m.  Normally between 10 a.m. to 3 p.m. it’s the hottest. Check the weather daily. If you bike, run or walk in the mornings, most neighborhoods are watering their grass and you can catch some mist when you go by to help stay cool.
• Be flexible when you can to get in your exercise routine. Break up workout times into smaller ones. Change up an exercise routine to work around the heat, like swimming one day instead of running.

Don’t forget to keep it fun, stay hydrated and remember to wear your sunscreen.

Sources:

Beat the Heat with RedCross Safety Tips. Redcross.org. 9 Jun. 2008. 9 Jun. 2011.

[http://www.redcross.org/portal/site/en/menuitem.1a019a978f421296e81ec89e43181aa0/?vgnextoid=a69ff6c5fd47b110VgnVCM10000089f0870aRCRD].

Decker, Joe. 8 Tips for Exercising in Summer Heat. 2011. 9 Jun. 2011.

[http://www.active.com/fitness/Articles/8_Tips_for_Exercising_in_Summer_Heat.htm].

Sugar, Jenny. How to Beat the Summer Heat and Still Work Out. Fitsugar.com. 7 Jun. 2011. 9 Jun. 2011.

[http://www.fitsugar.com/Tips-Exercising-Summer-Heat-Humidity-17764725].