SUMMER SUN AND EXERCISE, HOW TO ENJOY SAFELY
Exercising in hot weather puts additional stress on the body. If you are not careful when exercise in the heat, you run the risk of serious illness. Both the exercise itself and the temperature and humidity of the air can increase core body temperature.
To help cool down, the body sends more blood to circulate through the skin. This leaves less blood to the muscles, which in turn increases the heart rate. If the humidity is also high, your body faces additional stress because sweat does not evaporate easily from the skin. This raises your body temperature even more.
When exercising in hot weather, keep the following precautions in mind:
– Watch out for the temperature. Pay attention to weather forecasts and high temperature alerts.
-High temperature alerts. Find out what temperature is expected during the time you plan to spend outdoors.
-Acclimatize. If you are accustomed to exercising indoors or in cooler climates, when you exercise in warmer temperatures, acclimatize.
when exercising in warmer temperatures, start slowly. It may take you at least a week or two to adjust to the heat.
-Know your fitness level. If you are not in good physical condition or are exercising for the first time, take extra precautions when exercising in hotter temperatures,
take extra precautions when exercising in hot weather. Your body may have a lower tolerance to heat.
-Drink plenty of fluids. Dehydration is a key factor in heat illness. Don’t wait until you feel thirsty to drink fluids.
-Wear appropriate clothing. Loose clothing helps sweat evaporate and keeps you cooler. Avoid dark colors, which absorb heat.
-Avoid the midday sun. Exercise in the morning or evening, when the outdoor weather is likely to be cooler.
outdoor weather is likely to be cooler.
-Use sunscreen. Sunburn decreases your body’s ability to cool itself and can cause increase your risk of skin cancer.
-Have a backup plan. If you’re concerned about heat or humidity, stay indoors.
Stay well hydrated, especially on hot, sunny days, by drinking plenty of liquids before, during and after sun exposure.
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