Warmer weather is on the way, which involves spending more time outdoors. We need to look after ourselves in the heat, especially when exercising!
It is safe to exercise outdoors during summer, but with hot temperatures outside our body heats up much more quickly than exercising in cooler weather. Here are some tips to keep you safe and cool this summer:
Avoid the hottest part of the day
Exercising early in the morning or in the evening when temperatures are cooler will make exercise more enjoyable, and reduces the risk of dehydration, sunburn and heat stress. Aim to avoid the hottest part of the day (11 am – 3 pm), and keep an eye on the weather forecast to see how the temperature changes throughout the day. Wearing light, breathable clothing can help to keep you cool.
Stay Hydrated
When our body temperature increases, we sweat to cool down which causes a loss of fluid within the body. Drinking water before, during and after exercise will keep your body hydrated and working effectively.
Heat stress is an illness that can occur when we become too hot, and the body cannot sweat enough to sufficiently cool body temperature. If you notice symptoms such as feeling lightheaded, headaches, muscle cramps, nausea or excessive sweating, stop exercise and cool down by finding shade, removing extra layers, drinking water and seek medical advice if necessary.
Adjust your workout
You may need to reduce the intensity or duration of your workout or take more frequent breaks during hotter weather. A lower fitness level can increase the risk of heat stroke, so reducing the intensity of your workout to an attainable level is recommended during hot weather. Trying different types of exercise such as swimming, tai chi or yoga can keep you active, or aim to exercise indoors with fans and air conditioning.
Be Sun Smart
Australia has one of the highest rates of melanoma (skin cancer) in the world, with one Australian being diagnosed with melanoma every 30 minutes. Being sun smart by wearing a hat, sunglasses and sunscreen (including reapplying sunscreen!) and seeking shade where possible will give you the best protection against sunburn and melanoma. UV radiation from the sun (that causes sunburn) peaks between 11am – 3pm, try to avoid exercising outdoors during this time. Look for a suitable indoor venue or try to exercise during cooler times of the day.
If you would like further information about exercising this summer, book in an appointment with one of our Accredited Exercise Physiologists