Tips for Exercising Outdoors in the Summer:

Moving your workout schedule before or after the hottest
hours of the day could help keep you from getting too hot from exercising in
summer. You do not have to move your workout plans indoors for the summer. If
you plan in advance and are careful, you can still exercise outdoors on a hot
summer day.

First, make sure you understand how the heat is generated around
you and how it can affect your body. When we exercise, our body is producing
heat. To cool the body down, it produces sweat to release some of that heat.
Sweating helps you stay cool in the summer because sweat evaporates and
provides cooling. Blood flow is diverted away from internal organs during
exercise to provide more blood around the skin so that your body can release heat
through heat dispersion.

It’s important to stay cool during periods of high heat,
like when we exercise. Body temperature can rise when the heat we’re producing
is greater than the heat that’s being lost. This can lead to health problems
including, but not limited to, heat rash, cramps, and exhaustion. Heatstroke is
a potentially life-threatening condition. Seek medical attention if you
experience the following symptoms: heat exhaustion, excess loss of fluids,
fainting, confusion, hallucination, red or dry skin, and nausea or vomiting.

Let your
body get used to heat:

Failure to get accustomed to the heat can cause heat-related
illness. The study found that this risk is more likely if somebody has poor
physical fitness or strenuous exercise. By exposing your body to high temperatures, you
will be able to exercise for a longer time while lowering your risk of
“shocking the system.” The best way to prepare for exercising in the heat is by
reducing the duration and intensity of the workout until you are used to it. If
you don’t want to lose muscle mass, only work out for a limited time.

should know the risk of exercising outdoor:

Certain groups of people are more sensitive to the effects
of heat and need to take precautions. The most at risk people include:

  • Older adults are more at risk of performing exercises outdoors as they have less stamina and summer heat can be a bad sign for them
  • People who don’t often work out can also be in danger if they try to perform the exercise in summer.
  • People who are dealing with some kind of illness can also be at risk of performing exercise outdoors

If you’re experiencing heat stroke or another heat related
illness, you’ll need to exercise with caution

should focus on pre workout hydration:

Water is always an effective pre-workout beverage, staying
hydrated can be the key to doing workouts outdoors during summer as it can help the
body cool off. So before starting a workout one should drink a moderate amount of
water to lower the risk of heat stroke etc.

Tips to Stay Hydrated

Julie Brown, RD, says that you can increase the level of
hydration your body is at by eating foods that are high in water throughout the
day. Eating more vegetables and fruit is a good way to go. When exercising in
the heat, it is better to avoid eating a sustaining meal beforehand. Eating
creates digestion. When simultaneously digesting food and moving vigorously,
the digestive discomfort that results can lead to an unpleasant workout

What to
wear in Hot summer:

Wear loose-fitting or light-colored clothing that allows
heat to escape. Heat and humidity aren’t the only concern in the summer.
Getting enough sun exposure is the leading risk factor for
skin cancer so take steps to avoid too many burns.

Apply Sunscreen:

You should apply sunscreen before going outside, with one
that has at least an SPF of 15. It’s important to apply it 30 minutes in
advance. If you’re sweating a lot, reapply every hour. The American College of
Sports Medicine agrees that the general guideline is to reapply sunscreen every
two hours. Sunscreen can protect your skin from damage caused by the sun, but
you should also wear clothing with UPF and wear sunglasses that block UVB and
UVA rays.

water during exercise can help with performance

If the temperature goes above 80 degrees F, bring water with
you everywhere. Find out how much water to drink before and during your
workout? For every 10-20 minutes of exercise in the heat, drink 7 to 10 fluid
ounces. If your workout is more than 60 minutes, consider an electrolyte

to Avoid Middle-of-the Day Workouts

‘Midday sun’ can make the temperature rise by 20 degrees
depending on where you live and what time of the year it is. Midday is usually
the hottest point of the day. The best way to keep cool is by choosing a
shadier route, and taking care not to do your exercise between the hours of

 Before working out Measure the Air
Quality Index (AQI)

Exposure to bad air quality can result in breathing troubles
for some people, as well as complications for those with asthma or allergies.
People feel better and stay healthier when they are exposed to cleaner air. If
you are a person with compromised health, you need to know the air quality in
your area. If it is 50 or above, you may have trouble exercising outdoors. Your
health could worsen as a result of the pollution. To lessen this danger, plan exercise
time when the AQI is lower.

How to
conduct workout routines in the different seasons

On hotter days, rather than performing a difficult workout,
you should go for a less intense option or shorten the duration of your
workout. you should take breaks to stay hydrated, and, if you are in a gym, do
your warm-up and cooldown in the club so that you spend less time out in the
heat. It’s unsafe to exercise when the temperature and humidity are high. You
could adjust your workout.


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