Safe Summer Exercise Tips
By Sara Butler
Summer is a great time to take your workout outside. But along with all that summer sunshine comes a few concerns. Your body is designed to cool itself but it takes time to adjust to rising temperatures. So, don’t expect to go from the climate control of the gym to exercising outside all at once – it takes time! Here are a few tips to keep you safe as you work out outside.
Drink Plenty of Water
When you’re outside, working up a sweat, you need to replace the fluids you're losing. Experts recommend drinking 4 to 8 ounces of water every 20 minutes while exercising outside. And your hydration doesn’t just matter when you’re actively outside. You need to make sure you continue to drink water all day long, even after the exercise is over.
Sports Drinks are OK
Sports drinks can help to replace lost electrolytes but they also tend to have quite a bit of sugar in them. Extra sugar on hot days can ultimately lead to fatigue. Keep your energy level consistent all day my making sure to balance out any sports drinks with water. Or you can skip the energy drinks altogether by eating a banana or some orange slices to help replace electrolytes.
Time of Day Matters
You shouldn’t go outside to exercise during the hottest part of the day. Instead, try to exercise early in the morning or in the evening after dinner. That way, the sun won’t be harshly beating down on you as you’re trying to get your daily workout in. And don’t forget the sunscreen no matter what time of day you’re outside!
You need sleep to help your body recover and rejuvenate. Fatigue will come on a lot quicker if you’re not rested well enough, so make sure to get the right amount of sleep each night and allow for rest days when you don’t do intense exercise.
You may want to consider going for a swim after your workout to help you cool off! Or if it’s too hot outside, think about swimming some laps in order to get your daily dose of exercise. If you’re set on going outside, then freeze washcloths in a small cooler and take them along with you. If you feel you’re getting too hot, you can easily place them on your neck or head in order to cool down.
When the temperatures are up, make sure you take extra time to take care of yourself!
To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Round Rock, Tex.