When I decided I wanted to start getting stronger and start a workout routine, it was one February. It was easy to work out then and the blast of cool air outside when I walked out of the gym was the best. I continued on and just a few months later, I started doing more exercise outside and noticed that working out in the heat is very different from working out in a controlled environment like a gym. If you like to work out in the great fresh air during the warmer months, you should be aware that taking some precautions for this time of year is very important in order to avoid injury to your body from the sun. Here are some summer workout safety tips.
Wear Sunscreen. Yes, wearing sunscreen is very important not only to keep you from getting a sunburn (you can even get one on cloudy days!) but also if you do get burnt, it lowers your body’s ability to compensate for the heat and dehydrates you.
Hydrate before, during and after your workout. Drink water before you work out. I like to drink it about 30 minutes before I head out for a workout and I drink it while I am working out as well. Your body will sweat more in the sun, so also make sure to drink it after and replace electrolytes as well.
Know where shade is on your route. If at all possible, find shady areas to workout or if you will be jogging or walking, find shady trails to enjoy.
Wear light-colored clothing that wicks away moisture and layers as well. The kind of clothing you wear is important. If you wear all black, you will find that you will overheat a lot quicker than if you wear lighter colors. I love to wear my Angela Print Zip-Up because it has breathable areas and it is lightweight and good for layering. Plus, did I mention it has thumb holes?
Wear Sunglasses. Eye protection in the summer is very important. Your eyes can actually be damaged by the sun if you don’t wear UVB/UVA rated sunglasses.
Go early in the day. If you can, go before the heat of the day. I like cool summer mornings for working out. It’s a great way to start my day and since it hasn’t gotten too hot yet, the danger is lessened. If you can’t go early, try to go later in the evening.
Know the signs of heat sickness and stroke and listen to your body. Heat sickness can not only be uncomfortable but deadly so it is extremely important you listen to your body. No amount of gains are worth it. Signs of heat sickness and stroke include:
- Confusion
- Lack of sweat/ dark urine
- Dizziness or feeling faint
- Nausea or vomiting
- Fatigue
- Muscle cramping
- Headache
- Rapid Pulse
Staying safe while you workout this summer is very important. Make sure to take these extra measures to make sure you can keep feeling fierce.
Written By Christine Tolhurst from Saved By Grace Blog
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