Summertime is here and many of us are finding ourselves getting outdoors more frequently to workout, from walking, running, cycling, swimming, hiking, etc. However, there are some important things to remember for protecting ourselves while participating in these outdoor activities; that is the adverse effects of heat and humidity.
Hydration
Staying hydrated is of course the most important factor to consider. Before going outside, make sure you consume at least one to two glasses of water. In addition to doing your pre-workout hydration make sure to take fluids with you. While exercising make sure to drink something at least every 15 minutes or so, even if you don't find yourself to be thirsty. This will help prevent dehydration and even muscle fatigue. Here's a fun little tip to think about when it comes to becoming dehydrated, just being 3% dehydrated one looses 19% of his or her muscle capacity. So, if you are trying to train yourself to new limits, being 100% hydrated will give your workout full capabilities to do so. Then remember after your workout to make sure to drink a few more glasses of water.
Electrolytes
When you sweat, you are loosing sodium from your system. So, be sure to replenish your electrolytes and sodium through sports drinks or capsules. Especially if you are finding yourself participating in high endurance type sports or long distance training.
Clothing
Many of us don't think of the type of clothing we wear to be important in helping support us against the heat. By wearing light colored clothing, this will help reflect heat. It is also important to make sure the clothing you wear is loose fitting and of materials that help in the evaporation of sweat. By doing this, this will help in keeping you cooler temperature wise.
Sunscreen
Before heading out the door whether to workout or just in general, it is always important to put on sunscreen, even if it is cloudy out. This will help protect your skin from any sun damage and many causes of cancer. The best is a sunscreen of SPF 35.
Timing
For many our schedules play a large factor when we can get outside to workout. However, remember this between 10am and 3pm is the warmest part of the day. So my advice is to schedule your workout anytime before or after these times.
Weather
Sure, the weather reporter is not always on target with the forecast, but he or she usually get it fairly accurate. Before planning your outdoor workout, look at the forecast to see if there are any advisories or warnings. This is a great preventative to creating a knowledgeable and safe exercise environment for you. Nothing like getting trapped outside away from home in a severe thunderstorm!
These are just some tips to providing you with a safe and productive outdoors workout experience during the summer months. But remember the most important tip is this, have fun with what you are doing!
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