CareNow® - July 19, 2011
by CareNow

Summer is a great time to get outside and have fun in the beautiful weather. However, exercising when hot can be dangerous if you’re not careful. Use these summer exercise tips to avoid potential problems with exercising in hot, humid weather. Personalized advice can be obtained when you contact a CareNow doctor.

Avoid the Hottest Times of Day

The hours between 10 am and 5 pm are the hottest, so if you choose outdoor exercise during the summer, get it done in the cool morning or save it for the evening. In most cases, morning exercise is the most beneficial for your body because it will give you energy all day.

Wear Light-Colored, Loose-Fitting Clothing

Light fabrics will reflect heat instead of absorbing it, which will help keep you cool during outdoor exercise. Cotton material breathes well. There are even special running shirts and shorts that are made to keep you cool.

Drink Plenty of Fluids and Take Breaks

Drink a glass or two of water over a few minutes before you begin your workout. Carry a water bottle with you, and take drinks about every 15 minutes, even if you’re not feeling thirsty. Take periodic breaks as well. When your workout is done, continue to drink water because your body will continue to sweat.

Exercise with a Partner

You will have more fun and be challenged to keep up with someone else. Most importantly, you will have a friend to help you if you get injured or overheated while exercising when hot.

Take a Cell Phone

If you can’t exercise with a friend, take a cell phone. This is especially important if you are running, biking, or hiking away from people or services. If something happens to you, or if you are injured, you will be able to contact someone for help.

Use Sun Block

Look for SPF 30 or higher sunscreen that is rated for continued coverage despite perspiration. “Sport” sun blocks are great to wear during exercise. You can get burned and damage your skin even on cloudy days, so always apply sunscreen, no matter what the sky looks like. It’s helpful to take shady paths when possible to reduce your time in the sun as well.

Exercise is important for your physical and mental well-being. If you need advice about starting your own ideal exercise program, consult with your local CareNow provider for even more summer exercise tips.