As we continue to emerge from stay-at-home orders and modify summer plans to adjust to the new normal, you may be enthusiastic about spending as much time as possible outdoors! Whether you’re spending time in your own outside space, planning a trip to the beach, visiting a local park or trail, or simply doing your usual outdoor exercise, keep these tips in mind to stay hydrated and prevent overheating.
Always have water on hand. This will help you remember to continue drinking throughout the day.
Snack on hydrating fruits and veggies. Watermelon, cantaloupe, peaches, oranges, grapefruit, bell peppers, cucumbers, celery, and tomatoes are several great options.
Drink water before, during and after exercising. The American College of Sports Medicine (ACSM) recommends that for every 15-20 minutes of low to moderate exercise, drink 3 to 8 fluid ounces of water (if you’re not exceeding 60 minutes of exercise).
The ACSM recommends that when exercising for an hour or more, especially in the heat, for every 15-20 minutes you exercise, drink 3 to 8 fluid ounces of a sports beverage (containing 5 to 8 percent carbohydrates, along with electrolytes). Also, avoid drinking more than more than a quart during an hour of exercise.
Plan your day around the sun. The temperature tends to be cooler in the early morning and early evening. Plus, this is when the sun’s rays aren’t as harmful. Spend most of your time in the shade, when possible.
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!
Alternate outdoor time with indoor time. Check out these indoor activities to keep you cool this summer.
If you start to feel lightheaded or faint, take a break from whatever you are doing, have 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.
A word on masks and heat…
Current recommendations urge us to wear masks to avoid contracting and spreading COVID-19 when around other people, especially in situations when it may be difficult to socially distance. If you know you’re going to need a mask, this tips may help.
- Choose masks of light color and lightweight fabric, such as cotton or bamboo. They should consist of two layers.
- Bring several clean masks so you can switch if needed. Wash your hands or use sanitizer before switching.
- Wash cloth masks after each use.
- For more tips about exercising safely outdoors in light of COVID-19, please click here.
By planning ahead, it’s possible to enjoy the weather and stay safe, cool and refreshed on hot summer days. Remember to socially distance and wear masks when appropriate! We hope you have a great and healthy summer.
