We all love fun in the sun. There’s nothing like going outside in the summertime, putting in maximum effort for a workout, and getting results from it. While this is a great life practice, you need to also make sure that you’re doing everything in your power to respect the danger that the sun can also pose.
In the United States, there are more than 700 heat-related deaths per year, according to the Centers for Disease Control (CDC). You’ll need to follow some guidelines that’ll help you get through your exercises and summer sports.
These tips will help you face your summer workouts head-on, while also avoiding heat stroke.
Check the Forecast
The first and perhaps most important step you can take is simple — check the forecast. Do this the night before so that you know what to wear, what to expect from the heat, and how you can prepare. It may also save you some trouble in case there is a heat advisory warning, in which case it’s better to stay indoors regardless.
You can also include some weather alerts on your phone so that you’re able to get up-to-the-moment information that can dictate your practices.
Hydrate Early and Often
Next, stay diligent about your hydration. Many people run into trouble during their summer workouts because they simply didn’t drink enough water. Men should strive to get about 16 cups of water per day, while women should get roughly 12. Since it’s summertime and you’re getting ready to participate in a workout, consider drinking a little bit more.
Another important distinction is that hydration begins the night before. Drink water periodically the day before and make sure you get an extra amount before going to sleep at night. As soon as you roll out of bed the next morning, sip on some water so that you’re hydrated before you step outside the door.
Bring some water with you, consider also taking a sports drink or coconut water for electrolytes. Staying on top of your hydration is one of the most critical ways to avoid heat stroke while taking care of your summer fitness.
Take Periodic Breaks
Recognize that it’s okay to push yourself, but you also need to know when to take your foot off the gas. Work hard when getting your reps but also take periodic breaks in the action.
It not only gives you the rest that you need to prevent muscle exhaustion, but it’s also a great opportunity to hydrate and cool off. You might choose to step inside of an air-conditioned building during your break, have some shade, or sit in an air-conditioned car for a few minutes. Even small breaks can make a huge difference in your ability to protect yourself from heat stroke.
If you play organized summer sports, make sure that your league observes halftime and other breaks that allow competitors to cool down.
Dress for the Workout
Consider what you are wearing during your workout sessions. Your clothing should be lightweight, breathable, and able to help you stay cool throughout your exercise sessions. In doing this, you will be able to prevent the sun’s harsh rays from overheating your skin and will allow yourself to consistently work up a good, sweat.
Pay attention to this and consider what you wear from your head to your footwear. You can take the time to Shop Premium Casuals and Sportswear that will fit lightweight and move with your body while preventing overheating during your exercises.
Recognize the Symptoms
It’s also important that you recognize the symptoms and signs of a heat stroke. When you recognize these signs, it’s time to ditch the workout immediately, hydrate, take in nutrients, and get medical attention if necessary.
The main signs of heat stress that can lead to a stroke include dry skin that is hot to the touch, elevated body temperature, and a general state of mental fog or confusion. The earlier you recognize these signs, the earlier you can protect yourself and potentially save your life.
Put on Some Sunscreen
You also need to be mindful of the sun protection that you use during your workouts. Find a sunscreen with a strong SPF and use it liberally. This will not only prevent sunburn but can help your body resist overheating so that you can avoid heat exhaustion and heat stroke.
Choose a brand that offers quality sun protection products and try them out prior to your workout to know that they work effectively.
Use Coldpacks When Necessary
Keep some cold packs handy that you can use if necessary. You may put these packs on the back of your neck, your groin area, and your forehead during your breaks in order to keep your body temperature down. This can work wonders in helping you regulate your body temperature so that you can get back out there and enjoy your workout without an issue.
Managing your heat with these cold packs, in conjunction with other techniques can help you get more out of your workout even if you are going at it for a couple of hours.
Get Some Shade
Finally, take the time to find some good old-fashioned shade. Just because you’re outside for your workout doesn’t mean you need to be directly in the trajectory of the sun’s rays. Find yourself a nice, tree or other forms of shade.
This way, you can exert yourself without worrying about the brightness and heat of the sun.
Making the Most of Your Summer Workouts
These tips will help you out when you want to master your summer workouts while avoiding heatstroke. This is lifesaving information that you will be glad to have in your back pocket this summer.
Use our tips to your benefit and check out our other articles related to fitness, health, and well-being.
