Tips for Exercising On A Hot Summer Day

A little sunshine can boost your mood, but exercising in the heat can have consequences. High temperatures and humidity can decrease your performance and increase your risk of dehydration, muscle cramps, and even heat stroke. Follow these rules to stay healthy and active all summer long:  

• Get the timing right. Try to exercise during the morning or evening. These cooler times of the day will help you avoid the highest levels of heat and humidity.    
• Prep yourself. No matter the season, always warm up before exercising. It sounds counterintuitive, but your body needs extra time to warm up in the heat. Give yourself 10 minutes to acclimate by starting at a low intensity and slowly increasing to a moderate intensity.    
• Hydrate. Always carry water with you and take small sips regularly rather than drinking large amounts all at once. Don’t wait until you feel thirsty to drink because that’s a sign that you are already dehydrated. Keep drinking water while exercising or at rest, to reduce strain on your body and stay healthy.    
• Dress for the weather. Proper clothing can make a big difference in the heat.  Try wearing lightweight, lightly colored items that are made of sweat-wicking material. Athletic clothes will let your body breathe, keeping you from overheating. If you’re exercising outside, clothes with built-in SPF are recommended.  
• Listen up.  If you start to have symptoms like shortness of breath, dizziness, or muscle cramping, stop exercising immediately. No matter how in shape you think you are, these symptoms will not get better if you continue to exercise.    
• Take it inside. Avoid pushing your limits in the heat. If that's your goal, consider exercising inside. Many gyms offer short-term memberships during the summer months.    

 If you want to start an exercise routine, but don’t know where to begin, consulting a trainer or joining a beginner's class can be a helpful starting point.