Summer is officially here. Finally you can pack away your jackets and get
outside. Summer offers extras hours of daylight and with it the opportunity to
spend even more time enjoying outdoor activities. For many, this means more time
doing physical activities and playing sports. So, itís important to remember the
potential dangers that also come with exercising in hot conditions. As long as
you know the dos and doníts of working out in the heat, then you can fully take
advantage of all the fun of summer.
What you should do:
∑ Drink plenty of fluids. Itís extremely important to stay hydrated. If
youíre thirsty then you are already dehydrated; drink before you feel a need to.
Be sure to drink throughout the day (stick to non-caffeinated beverages,
preferably water). Also, drink 15-20 minutes before beginning your workout and
every 15 minutes throughout the exercise.
∑ Eat regularly. The heat can decrease your appetite, but itís important to
eat normally. Try to eat small meals 5-6 times per day. Include lots of fruits
and vegetables. Aside from being nutritious, fruits also tend to help with
∑ Wear light, loose fitting clothes that can breath. Cotton is always a good
choice. If your outdoor activity produces a lot of perspiration, consider
clothing that is designed to wick the sweat away.
∑ Wear sunscreen. Even if you exercise early in the morning or late in the
evening, if the sun can reach you then you can get burned. Not only is a sunburn
bad on the skin and potentially dangerous but it also hinders your bodies
ability to stay cool.
∑ Use common sense and donít attempt strenuous activities that your body is
not accustom to. Stick to exercises that you are very familiar and comfortable
∑ Check the weather forecast. Itís best not to participate in intense outdoor
exercise sessions when the heat index registers in the dangerous zone.
What you should not do:
∑ Donít try to diet by sweating. Excessive perspiration is not the key to
permanent weight loss. Any decrease in the scale would simply be a result of
water loss, not fat reduction.
∑ Donít adapt the "no pain, no gain" motto. Ignoring your bodyís signals
could be dangerous. Heat-related illnesses come with warning signs. Be sure to
learn how to recognize them and what actions to take.
∑ Donít forget to drink plenty of liquid when swimming. Just because your
body is surrounded by water does not mean that you are well-hydrated. As with
any land exercises, you need to regularly replenish lost fluids when in the
∑ Avoid physical activity during the hottest part of the day, which usually
is between 10 a.m. and 3 p.m.
∑ If you want (or need) to be working in very hot temperatures, donít do it
until you become acclimated. Try to spend only a few minutes per day in the hot
conditions for the first couple of weeks and then add time gradually each day.
∑ Avoid extreme changes in temperature. Donít hop from being extremely hot
and sweating excessively right into an ice cold, air-conditioned environment.
Try to cool your body down slightly before exposing it to the extreme
Whether you have to work outside or do it for enjoyment, following the above
tips will help you stay cool and safe during the dog days of summer. So, donít
spend the season cooped up, get out there and have some fun!
About the author: Lynn Bode is a certified
personal trainer specializing in Internet-based fitness programs. She founded
Workouts For You, which provides affordable online exercise programs that are
custom designed for each individual. Visit: http://www.workoutsforyou.com for a
free sample workout and to sign-up for their monthly fitness newsletter. Fitness
professionals, visit: http://www.trainerforce.com