How to Safely Exercise in the Summer Heat

health and wellness | ankle surgery | foot surgery | Beverly Hills, CAOutdoor workouts are an excellent way to get Vitamin D and fresh air while accomplishing your fitness goals. If you aren’t used to exercising in the heat, there are some important things you can do to guard against dehydration and injury. Here are some tips to help make your outdoor workouts enjoyable and safe this summer.

Acclimate yourself

It can take up to two weeks for your body to adjust to temperature changes. If you are training for an event that will take place in the afternoon, practice training in the afternoon. Race day; your body won’t be surprised by the warmer conditions.  If you aren’t training for a particular event, evening or early morning are ideal times to get our daily workout in.

Wear proper clothing

Light, breathable fabrics that wick away sweat are ideal for exercising on hot days. Be sure your workout outfit is light in color, so it will reflect the sun’s rays. When working muscles are covered up, you generate a lot of extra heat that can leave you feeling more fatigued.  Invest in a reliable pair of lightweight sunglasses and be sure to wear a hat to protect your face and eyes. Don’t forget the sunscreen!

Know the route and climate

Find a route that is not completely exposed to the sun. Intermittent shade will go a long way in helping you keep your energy high. Check the humidity and try to plan your workout around the cooler and less humid part of the day.  Exercising in dry climates makes your body lose fluid more quickly so be aware of the unique climate of your specific area.

Stay hydrated

If you go over five hours without using the restroom, you’re not hydrating yourself well enough. To stay fully hydrated during a moderate outdoor workout, consume 20 ounces of water two hours before exercise. Before you get out in the sun, drink another 8 ounces. Throughout your workout, take a sip at least every 20 minutes.

For more information on how to get the most out of your workout, or to schedule a consultation, please complete our online form or call Dr. David J. Soomekh today. You can reach our office at 310-651-2366.

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