Health Advocate Blog

Summer exercise: What to know

Summer is almost here! As you find yourself outside more, it becomes increasingly important to stay cool and hydrated, and protect your skin from the sun. As you move your physical activity outside, use these tips to keep yourself safe and healthy all summer long.

Always have water on hand. This will help you remember to continue drinking it throughout the day.

Snack on hydrating fruits and veggies. Watermelon, cantaloupe, peaches, oranges, grapefruit, bell peppers, cucumbers, celery, and tomatoes are several great options.

Plan your day around the sun. The temperature tends to be cooler in the early morning and early evening. Plus, these times are when the sun’s rays aren’t as harmful, so going outside during these times can be safer. Spend most of your time in the shade, when possible.

Use sunscreen with an SPF of 30+ that blocks both UVA and UVB rays, wear sunglasses with UV protection, and wear a wide-brimmed hat. Try to stay in the shade from 10 AM to 2 PM, when the sun’s UV rays are most intense.

Make fitness fun and enjoyable—it is summer, after all! For ideas, click here.

Dress appropriately. Lightweight, light-colored clothes help reflect sunlight away from your body. Wear clothes made of cotton or a sweat-wicking material. Protect your eyes and face with sunglasses and a wide-brimmed hat, and always wear sunscreen.

Avoid summer health hazards. Get tips to help you stay safe here.

If you start to feel lightheaded or faint, take a break from whatever you are doing, drink some water, and find a cool area to rest in.

Know the signs of a heat-related illness. Visit the CDC’s Extreme Heat and Your Health website to learn about the warning signs of heat-related illness. If you suspect that you or someone you are with is experiencing heat stroke, call 911 immediately.

Too hot to go outside? Try indoor activities to stay cool—these can be especially beneficial when there are high heat warnings. Click here

By planning ahead, it’s possible to enjoy the weather and stay safe, cool and refreshed on hot summer days.