How to Exercise in the Heat

We spend most of winter longing for the warmth and activities of summertime. However, when temperatures increase and humidity becomes unbearable, staying active can often seem impossible and poses a serious threat if precautions aren't taken. Maintaining a regular exercise routine in the heat is achievable without suffering from heat exhaustion or stroke.

Difficulty:

Moderately Easy

Instructions

How to Exercise in the Heat

1. Increase your fluid intake. By consuming hydrating liquids throughout the day, prior to, during the activity--every twenty minutes--and after exercising, you will prevent dehydration and regulate your body temperature. Dehydration is your worst enemy. If the weather is hotter or more humid than you’re acclimated to, drink more fluids, even if you aren't thirsty.

2. Adjust the schedule of your exercise regimen. The prime schedule for exercise is before 10 a.m. or after 3 p.m., especially if the temperature is rising and humidity is high.

3. Wear appropriate clothing during your workout routine. What you wear makes a difference while exercising in the heat. Light-colored, loose-fitting materials that reflect the sun are recommended. Wear sunscreen with a high SPF value to guard against sun exposure.

4. Acclimate yourself before attempting to exercise in a new setting: The body needs time to adjust to the change in environment. Allow yourself a good week to become acclimated to a new environment. If you’re from an area with low humidity, trying to exert yourself as normal in an area of higher humidity will only prove detrimental to your physical activity.

5. Refuel your muscles with nutritious foods. It's just as important to monitor what you eat as to increase your fluid intake. Heat often decreases the appetite, but it's imperative to consume plenty of fruits, vegetables and grains.

6. Know when to quit. Pay attention to the warning signs of your body. If you begin to feel the effects of heat exhaustion, immediately cease your exercising and find somewhere to cool down.

Tips & Warnings

• Try swimming during the summer; it is an ideal exercise routine if you have difficulty in the heat.

• Exercise indoors if the weather elements are too severe.

• Avoid consumption of caffeinated beverages because they can cause dehydration due to their diuretic factor.

• Stay away from wearing darker colors and tight clothing that soak in the heat while excercising during summer.