The beautiful weather may inspire you to take your fitness routine outdoors. However, exercising in the sun and heat requires you to take extra precautions to ensure you stay safe. Follow these tips to stay cool, hydrated, and protected.
Stay hydrated
- Drink water before, during, and after your workout, even if you don’t feel thirsty. Aim to drink at least 16 to 24 ounces of water per hour of exercise.
- Snack on hydrating fruits and vegetables like watermelon, cantaloupe, and cucumbers.
Protect yourself from the sun
- Apply sunscreen with an SPF of 30 or higher that protects against both UVA and UVB rays. Reapply it every two hours or after sweating or swimming.
- Wear sunglasses with UV protection to shield your eyes.
Time your exercise around the sun and heat
- Plan your outdoor workouts in the early morning or late afternoon or evening when the heat and sun’s rays are less intense.
- Consider exercising indoors during the hottest parts of the day. Go to the gym if you belong to one, or try an at-home workout that you can do inside.
Listen to your body
- Stay mindful of your body’s signals, and adjust your workout intensity or duration as needed to prevent heat-related illnesses.
- Stop exercising and seek medical attention immediately if you experience symptoms of heat-related illness, such as rapid heart rate, nausea or vomiting, dizziness, high body temperature, confusion, or intense sweating.
