You might be looking forward to a summer full of outdoor activities, but how will you handle the heat? With summers getting hotter and hotter, make sure you take some precautions to stay safe while you're out running, walking, cycling or simply spending time outdoors.
Remember that although it may seem picture-perfect outside, you can still experience heat exhaustion or heat stroke if it's considerably hot or if you go out during the hottest time of the day. Follow these tips to protect yourself if you plan on going on long walks, runs, hikes or bike rides this summer.
Stay hydrated
It sounds obvious, but prioritizing hydration is important to stay healthy outdoors on hot days. You should take it a step further and infuse your water with electrolytes or swap it for a sports drink. Electrolytes help you replenish minerals lost through sweat. That's why water alone is not enough if you're exercising outdoors in the heat. "Exercising raises your core temperature and it is through perspiration that the body can manage and mitigate the heat that is generated," said Joy Puleo, certified personal trainer and Balanced Body education program manager. She added that in hot and humid weather, this natural cooling mechanism may not work as efficiently.
Karen Hoch, a Road Runners Club of America run coach, said if you're planning on doing a vigorous activity such as running, you should hydrate well the day before using electrolytes. "When you wake up in the morning, drink room temperature water and continue sipping water, and again add electrolytes until 30 minutes before your run," she explained. While you're out and about, she suggests carrying water with electrolytes and bringing money in case you need to refill along the way.
Dress accordingly
When exercising in any season, a good rule of thumb is to dress for the weather. Wearing a lightweight hat is a good way to keep your face covered, and wearing sunglasses protects your eyes from the sun. When it's hot, it's best to wear minimal and light-colored clothing (dark colors retain heat) to avoid overheating. Also, it's best to stick to moisture-wicking material or synthetic fabrics such as nylon since it breathes better than cotton, which doesn't dry fast enough.
These will also help prevent chafing, which is common in the summer and is caused by constant friction from skin-on-skin or skin-on-clothing rubbing. If you tend to chafe, make sure to lubricate the prone areas with petroleum jelly, a balm (such as Body Glide) or even popular drugstore moisturizers such as Aquaphor or Cerave.
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