Summer Saftey Tips: Exercise and Play Rules for Sun and Heat

Summer Saftey Tips: Exercise and Play Rules for Sun and HeatWith summer heat rising it is time to start taking precautions when you are working on keeping in shape by exercising.  Summer Exercise Safety is very important.  Every year thousands of people are effected by heat stroke and dehydration in extreme temperatures.  By not taking proper precautions while working out, you put your health at risk.  The benefits of the exercise may not be enough to outweigh the health hazards of working out in improper conditions.  These tips are to help you continue your workout regimen while staying safe from common summer health complications.

STAY WELL HYDRATED.  No matter what exercise you are doing, hydration is key.  While the best form of hydration comes from water, many people are fond of sports drinks for added electrolytes.  Check with your physician if you plan to drink a lot of sports drinks this summer to make sure the ones you are choosing are okay with any other physical/medical conditions you may have.  Many people have a hard time with blood sugar elevation due to extra sugar in these drinks.  Always have a full water bottle on hand while working out regardless of climate.

ACCLIMATE YOURSELF TO TEMPERATURES.  Just as much as extreme heat can cause you to be ill, so can the transition from heat to cold.  When you are working in extreme temperatures out of doors, make sure to cool off properly in shaded areas by resting, stretching and hydrating before jumping into a cold vehicle or home.  Often the extreme fluctuations can cause rapid heart beat or even faint in some individuals.  Make sure to acclimate your body to the fluctuations gradually.

STRETCH – WARM UP – COOL DOWN.  With any work out these are important factors no matter what the temperatures are.  Stretching loosens muscles and prevents tears and injuries.  Warming up and cooling down helps your body adjust to the increase and decrease of heart rate.

DON’T FORGET YOUR SUNSCREEN.  While this should be a staple year round regardless of temperatures, it is especially important in the summer months when the sun is brighter in the sky.  Make sure to wear plenty of sunscreen on all exposed areas.

WEAR LOOSE CLOTHING.  While tight fitting garments are popular to workout in, loose and light weight clothing is actually much cooler most of the time.  Also purchasing products with dri-weave may be a great option for your workout to help wick away moisture.

TAKE YOUR WORKOUT INDOORS.  Summer is the perfect time to hit the pool, check out a gym membership or dig out your workout videos to do some quick, easy workouts indoors.  Climate control can help considerably in keeping up your endurance during the hotter months of the year.

THINK OUTSIDE THE BOX.  Use your time with the kids as part of your exercise regimen instead of your normal workout.  Pool time, playing in the sprinklers or even active water gun fights are great ways to exercise while staying cool.

WORKOUT IN EARLY MORNING OR LATE DAY.  Make sure your workouts are timed in the cooler parts of the day.  During summer this typically will be in early morning hours or late evening hours.  Avoid workouts from 10am-3pm as the sun is at its brightest during that period and temperatures are likely most elevated.

This summer don’t fall victim to one of the many heat related illnesses that abound.  Practice summer exercise safety to keep your body healthy regardless of the outside temperatures.

  1. Jen says

    These are such important tips! Also: don’t drink tap water if you go overseas on vacay! That one tripped me up last summer!

  2. Jen says

    and also: don’t leave bottled water in your car and drink it if it goes hot. Not good for you at all 🙁

  3. Pamela says

    Such important tips and not things people often think about!

  4. Erin says

    Great tips, its easy to make yourself sick if you don’t take precautions.

  5. BusyBee says

    I used to over heat in the summer so bad that I almost passed out

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