Foolproof Ways to Stay Cool While Exercising Outside This Summer

If your summer plans are full of Outdoor activitiesYou must make sure you have strategies to fight heat. With Summers become warmer and warmer, Make sure you take precautions to stay safe while you run, walk, cycling or simply spend time outside.

Even if you don’t spend much time outside, you can still live heat exhaustion or heat stroke. Follow these tips to protect yourself if you plan to make long walks, races, hikes or bicycle walks this summer.

Stay hydrated

It seems obvious, but Prioritize hydration is important to stay healthy outside on hot days. You should go further and infuse your water with electrolytes or exchange it for a sports drink. The electrolytes help you to reconstruct minerals lost by sweat. This is why water alone is not enough if you do the exercise outside in the heat. “The exercise increases your central temperature and it is by perspiration that the body can manage and alleviate the heat generated,” said Joy Puleo, certified personal trainer and Balanced body education program manager. She added that in warm and humid weather, this natural cooling mechanism may not work so effectively.

Karen Hoch, a coach of the Club of America Runners, said that if you plan to do a vigorous activity like the race, you should hydrate the day before the use of electrolytes. “When you wake up in the morning, drink water at room temperature and continue to sip water and add electrolytes again up to 30 minutes before your race,” she said. While you are on the move, she suggests transporting water with electrolytes and bringing money in case you need to fill up along the way.

Dress accordingly

When exercise in any seasonA good basic rule is get dressed for time. Wearing a light hat is a good way to keep your face covered, and wear sunglasses protects your eyes from the sun. When it is hot, it is better to wear minimum and light color clothes (dark colors keep heat) to avoid overheating. In addition, it is preferable to stick to materials or synthetic tissues with humidity such as nylon because it breathes better than cotton, which does not dry quickly enough.

These too help prevent frictionWhat is common in summer and is caused by constant friction of the skin on the skin or skin on friction. If you tend to rub, be sure to lubricate the lying areas with oil jelly, a balm (like Body sliding) or even popular pharmacy moisturizers such as Aquaphor or Cerave.

Find out more: Summer training that is perfect for outdoor

Go out early or later in the day

The day of the day you choose to exercise outside can make your training. Stay early in the morning or at the end of the evening after sunset. “Avoid activity outside between 10 a.m. and 3 p.m., because it is considered the hottest part of the day,” said Daniel Maman, personal trainer at My fitness phenomenon. Being outside during these times for a prolonged time endorses you in danger of heat.

If you have to go out during peak hours …

If you have to be outside during the hottest period of the day, get ready. Mario Musa, a certified tennis instructorsuggests acclimating slowly to heat. “By gradually increasing your time outside over a period of several days, this will give your body time to adapt to warmer temperatures,” he said.

You should always wear a sunscreen when you go out, but you should be even more diligent on this if you plan to be out during rush hours. Choose a sunscreen with SPF 30 or more With wide protection in the spectrum against UVA and UVB rays. If you don’t know what type of buying, CNET has a List of best sunscreens On the market which is a good starting point. Hoch says that if you plan to run, to find a shaded route and reduce the intensity of your race. “I always recommend staying in your aerobic zone, which results in the race at an easy pace of conversation.”

It becomes dangerous to be outside too long when the temperature reaches a heat index of 91 degrees or more, so make sure you have enough water with you. You should also be aware of signs of heat or heat stroke. The signs of heat exhaustion include:

• Sweating
• Fast or low pulse
• Nausea or vomiting
• Muscle cramps
• Dizziness
• Fatigue or weakness
• Headache or fainting

If you have one of these symptoms, it is important to try to refresh yourself as soon as possible. If you vomit, it is best to go to the hospital for an assessment by a doctor.

Take away

It is normal to want to enjoy the summer days as much as possible. Many of these days can involve high temperatures, but as long as you are ready, you can enjoy it safely. Make sure you dress accordingly, stay hydrated, choose the shadow as much as possible and listen to your body if you start to feel sick. Staying fresh and comfortable will make the hottest days that are easy to handle.