7 Tips for Exercising in the Summertime Heat
Summer is upon us – and more and more of us are tempted to go running, biking, walking or hiking in the sunny outdoors. However, summertime exercise has its perils – like dehydration, sunburn and exhaustion. For fun and safety in hot conditions, follow the guidelines suggested by the American College of Sports Medicine:
1. Modify activity when the heat index (temperature and humidity) is 90 degrees and over. Think about rescheduling until the heat index decreases to safer conditions.
2. Consider exercising in the morning or evening, thus avoiding activity during the hottest times of the day (10am to 5 pm).
3. Avoid direct sun light (wear sun screen and a visor).
4. Progressively increase your intensity and duration in the heat over a few days or weeks to allow your body time to adjust. Don’t push yourself too hard, too fast.
5. Consume an adequate volume of fluid (water or sports drinks) to maintain hydration. You may need to drink more than you do during cooler months.
6. Consider weighing yourself before and after exercise to estimate the amount of water lost during exercise. For every pound of water weight lost during exercise, drink 16 to 20 oz of fluid (water or sports drink).
7. Clothing should be loose fitting, light in color, mesh and/or absorbent wicking. This will help you stay cool during the heat.
By following these simple tips, you can enjoy fun outdoor activities all summer long.
Written by Michelle Grenier. Michelle Grenier MS, RCEP ATC, CSCS, CES is the exercise physiologist for LWI Peak Performance and Lifewellness Institute. Michelle’s lifestyle is dictated by her passion for running. She’s been running for 22 years, coaching athletes for 10 years and wrote her master’s thesis on Uphill Running Economy. Get an edge on your training program – visit www.lwipeakperformance.com or email Michelle at [email protected]