Exercise in the Heat: How to Keep Cool and Safe
It’s hot out there! Follow these tips for safe, summertime activity.
- Take it easy at first. Decrease your intensity, frequency and/or duration to allow yourself to acclimate. Progress gradually in frequency and duration, then intensity; monitor your heart rate and your feeling of exertion.
- Drink plenty of fluids: Drink a minimum of 12 ounces before exercise, a minimum of 12 ounces every 30 minutes during exercise, and 12-16 ounces after exercise. Drink more if you feel that you have lost more than a couple of pounds in sweating during your exercise.
- Wear loose, light clothing, in fabrics that evaporate and wick sweat away, such as DryMax, CoolMax and others. Avoid dark colors that can absorb heat; wear a light-colored hat that helps limit direct sun exposure.
- Wear sunscreen and avoid the midday sun and heat (10 a.m.-2 p.m.) or make sure your route/trail for exercise is shaded.
- Have a back-up plan with an activity you enjoy indoors: walk at a mall, go to the gym or use home equipment.
- With increased sweating you may need to use a product that reduces friction such as Body Glide or Friction Defense to reduce chances of chafing.