stay safe in the summertime heat!

As the temperatures are heating up, it’s important to stay safe in the sun! Here are three tips to make sure your summer is enjoyable!

  1. Plan Ahead
  2. Avoid exercising outdoors during the hottest hours of the day. This is typically between 10 a.m.-5 p.m. During the summer months it gets light out earlier and the sun doesn’t set till after 8 p.m. This leaves you plenty of time early or later in the day to enjoy the outdoors.

    When you are exercising in the heat

    • Wear light and loose, moisture-wicking clothing
    • Put on sunscreen and sunglasses
    • Drink plenty of water and make sure going into your exercise routine you are well hydrated.

  3. Be in the know!
  4. Pay attention to the heat index which shows what it really feels like outside with temperature and humidity taken into consideration. WeatherBug or The Weather Channel are great apps to get a quick snapshot of the current weather conditions.

  5. Take time to evaluate before, during and after your workout
  6. These factors are important to consider if you are on the fence about being outside.

    Before:

    • Will you be in the shade or direct sun?
    • Are you acclimated to physical activity in hot weather?
    • How long will you be outdoors?

    During:

    • Do you feel overly tired, thirsty, or dizzy? These are signs you need to rehydrate and back down the activity.
    • How high is your heart rate? If it gets too high, take a break.

    After:

    • Have you replenished your body with proper hydration and nutrition?

With a little planning and evaluation you can remain active outdoors but ultimately it comes down to listening to your body and making the proper adjustments. So have fun and enjoy the sunshine!