By Tammy Pitts
As summer approaches, many individuals look ahead to moving their workouts outdoors within the fresh air and sunshine. Nonetheless, understanding in the warmth shouldn’t be only uncomfortable, but it could be downright dangerous in the event you don’t take the right precautions.
Listed here are 11 easy things you’ll be able to do to make that steamy outdoor walk or run slightly more comfortable while keeping yourself protected.
1. Start Early (or Late in Evening)
You’ll wish to avoid exercising in the course of the hottest parts of the day. Work out within the early morning before the warmth of the day sets in, or later within the evening because the sun is setting.
2. Keep it Light (Clothing)
Wear loose, light-colored clothing that promotes airflow and reflects heat. Don’t forget a hat in the event you’re going to be running a protracted distance – you’ll be able to get sunburn on the highest of your head.
3. Drink Up (Before You Work Out)
Before you start your run across the neighborhood, bike ride, or stroll through the woods, drink not less than 8 ounces of water half-hour before heading out. This can ensure your body is hydrated ahead of time.
4. Stay Hydrated
When you’re outdoors, aim to drink not less than 8 ounces of cold water for each quarter-hour of exercise. Consider walking with a water bottle that may keep your water ice cold.
5. Monitor Your Body
Listen to your body. Symptoms like muscle cramps, headache, nausea, and dizziness are signs your body is simply too hot and you want to take a break. If, after a couple of minutes, you continue to don’t feel well, get within the air con, drink an electrolyte drink, and take a chilly shower.
Recognize dehydration symptoms:
- Dry mouth
- Chills or fever
- Dry or tightened skin
- Feeling lightheaded
For those who begin feeling any of those symptoms, hydrate immediately. If the symptoms persist or you’re feeling severely unwell, call 911.
6. Pace Yourself
Maintain a gradual pace – overexertion may be dangerous. Start slowly and increase intensity regularly to let your body adapt to the warmth.
7. Keep Your Cool
LawnStarter lawn care pro Justin Stultz beats the warmth by keeping his neck cool. It is advisable to follow his lead. He wraps his neck with a frozen or cold bandana to higher weather the Texas summer heat.
8. Don’t Get Bit (by Mosquitoes)
arm yourself with protection from annoying mosquito bites. If exercising in your yard, a mosquito misting system is an important technique to keep your space bug-free.
9. Don’t Get Hit
Jogging or running may be more difficult in summer when young drivers are out of college and on the road. Keep your eyes on the trail ahead of you and the whole lot around you.
For those who start very early or very late (before sunrise or after sunset), wear a headlamp to light your way (and so drivers see you).
10. Stay Protected
Carrying pepper spray is a great idea for ladies and men, especially in the event you’re exercising in a sketchy neighborhood. Pepper spray generally is a deterrent for people and cruel dogs.
11. Cool Down
After understanding, stretch and apply ice or a chilly washcloth to your wrists and neck to bring your body temperature down. Techniques equivalent to cooling breaths or jumping in a chilly pool may be key to lowering your body’s temperature.
Enjoy a post-workout snack that features hydrating foods like watermelon, strawberries, and oranges or a chilly yogurt with fruit, Popsicles, and even a salad with cold grilled chicken.
Bonus Suggestions for Smart Workouts
An incredible workout requires some prep work in your part. you could have to eat right, as momma at all times said. You furthermore may should know whether you’re as much as a run or exercise outdoors and mind the weather. You ought to be Walking on Sunshine, because the song goes, and never running in a sudden hailstorm.
- Stay Inside (if it’s too Humid Outdoors)
Extremely humid conditions can hinder your body’s ability to chill off. So, if it’s extremely humid out, you must consider understanding inside.
- Be Well
Stay home in the event you’re feeling sick. When sick, the body is already dehydrated and wishes restorative rest. For those who’re feeling under the weather, it’s best to stay indoors out of the warmth.
- Eat Light
Avoid understanding after eating heavy meals as digestion can divert energy from cooling your body.
Summer storms can spring up suddenly. You don’t wish to get caught in a downpour or thunderstorm. Check the forecast before you head out the door.
By taking these precautions, you’ll be able to safely enjoy your outdoor workouts this summer and reduce your risk of heat-related health risks.
AUTHOR’S BIO:
Tammy has an intensive background in journalism, media relations, social media strategy, marketing, and brand management. She resides in Michigan along with her family which incorporates her two sons and their Goldendoodle, Max. In her free time, she likes to read and travel.
