5 Essential Tips For Exercising In Summer

5 Essential Tips For Exercising In Summer

While summer brings its share of fun, exercising in summer requires special care to prevent dehydration and heat exhaustion.

As the temperatures rise during the summer months, many individuals take advantage of the warm weather to exercise outdoors. However, exercising in the summer heat can pose hidden dangers that may not be immediately apparent.

Understanding Heat-Related Illnesses During Exercise

Exercising in summer under the blazing sun subjects your body to stress that can precipitate a spectrum of heat-related illnesses. These conditions range from mild discomfort, like heat cramps, to more severe forms, such as heat exhaustion and potentially life-threatening heat stroke. The mechanisms behind these illnesses involve your body’s cooling system being overwhelmed, leading to an inability to regulate its internal temperature effectively. As the mercury climbs, your body works tirelessly to dissipate heat through sweating and increased blood flow to the skin. Additionally, your heart’s capacity to pump blood diminishes, meaning it has to work harder during physical activity. These factors can cause your core body temperature to surge to dangerous levels.

Heat exhaustion manifests through symptoms including heavy sweating, weakness, cold, pale, clammy skin, and fainting or vomiting. In contrast, the absence of sweating despite hot, red skin, a rapid pulse, and potential loss of consciousness signals a heat stroke—a true medical emergency. Understanding these indicators is pivotal in identifying the onset of heat-related complications early and responding swiftly to mitigate their impact.

Tips To Stay Healthy When Exercising in Summer

As your body prioritizes keeping your skin cool over supplying blood to your muscles, you must take additional precautions to maintain a fitness routine during this time of year. Here are some tips to help you stay active safely.

Acclimatize Your Body to the Heat

As summer draws near, gradually acclimatize your body to the warmer temperatures. This process should involve consistent yet gradual training and exposure to heat. Begin with 10 to 20 minutes of physical activity, such as jogging or cycling, and add a few more minutes each day. Using a sauna more frequently before the hot season can also help you sweat profusely and get your body accustomed to the heat.

Hydrate Properly

Proper hydration is crucial, so start drinking water at least 15 minutes before beginning your workout. Given that exercise results in significant water loss, aim to consume 250 ml of water for every 20 minutes of exercise. Limit sodium intake and sports drinks, as your body becomes more efficient at retaining the necessary salt for muscle contractions as you get fitter. However, if you anticipate a long, strenuous workout in the heat, increase your salt intake slightly for a few days beforehand.

Opt for Summer-Appropriate Sports

Water sports become particularly appealing during the summer months. Activities like surfing, swimming, and diving let you stay cool while working out. Exercises like Qigong are less intense and require little space, so can be practiced under the shade in parks. Alternatively, consider indoor sports like ice hockey and skating. Exercising in an air-conditioned gym can be viable when outdoor temperatures soar. To avoid large crowds, try to steer clear of peak hours.

Avoid Direct Sun Exposure

Some individuals may still choose to exercise outdoors despite the heat. It’s essential to avoid the intense midday sun. Opt for early morning or late evening workouts and wear breathable cotton clothing. Minimize sun exposure by selecting shady areas for your exercises.

Break Up Your Workouts

It’s advisable to avoid prolonged periods of continuous exercise during the summer. Instead, break your workouts into shorter sessions throughout the day. For example, you can divide a daily exercise routine into multiple 15-minute segments. This approach helps maintain the quality of your exercise regimen while keeping you safe.

Recognizing the Signs of Overheating and Taking Action

Exercising in summer requires you to attune yourself to your body’s distress signals. Heightened sweating, a pulsating heartbeat, dizziness, or the emergence of muscle cramps are your body’s plea for attention, signalling an urgent need to recalibrate its thermal equilibrium. When you sense these indicators, it’s imperative to immediately dial down the intensity of your physical exertion, seek refuge in a shade or a cooler location, and rehydrate with fluids rich in electrolytes.

Thai massage can also be a beneficial addition to your fitness routine. It promotes relaxation, increases circulation, reduces fatigue and pain, improves joint mobility, and builds strength. All these factors can help your body perform more efficiently between workouts, especially in the heat of summer.

Awareness and preparedness are key allies in ensuring that the pursuit of fitness and wellness through summer exercise remains safe and enjoyable. These precautions allow you to enjoy a safe and effective fitness routine even during the year’s hottest months. Remember, your body is your best guide. Listen to its signals and adjust your activities to avoid heat-related issues. This approach ensures that your wellness pursuit remains effective and safe, regardless of the mercury’s climb.

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