Summer is a fabulous time to get fit, with more hours of sunshine and warmer weather beckoning. However, summer exercise can also become dangerous rather quickly, if you do not heed a few safety tips and pay attention to what your body is trying to tell you. Before heading outdoors to work up a sweat, check out these tips for a safe, effective summer workout.
1. Hydration
If you thought hydration during exercise was important during the winter; it becomes even more vital in the summer months. If you are waiting for that water until you are feeling thirsty, you are already hitting the dehydration point. The key is to consume a sufficient amount of water before the thirst becomes apparent.
A good rule of thumb is to drink at least eight ounces of water 15 minutes before starting an activity to rev up your energy level. During the workout, continue to drink water about every 15 minutes to ensure your body stays hydrated during the activity. This is even true if your exercise is a water workout. Swimming in water does not ensure that your body is getting sufficient hydration. Drink your fluids while you are in the pool the same way you would if you were sweating it out on the tennis courts.
2. Protection
While it feels good to take a run in sunny weather, your skin needs to be protected from those harmful UV rays. Sunscreen is a must for summer workouts, whether you are diving into the pool or walking around the neighborhood. It is a good idea to choose a waterproof variety, since the sweat you work up can remove your protection quickly. You should also reapply your sunscreen periodically if you are outdoors for the long haul, to make sure your protection remains effective. If you are getting in and out of the pool, a quick reapplication each time will keep your skin safe from the powerful water reflections that can burn the skin more quickly.
3. Keeping Cool
When the thermometer gets nice and red, it is best to plan your workouts for the beginning or end of the day. Try to find a workout spot on grass or dirt trails rather than pavement that can absorb more heat. If you can find a shady place for your activity, even better! Don’t make the mistake of thinking the more you sweat, the more calories you burn. If the sweat is a result of hot temperature, it is likely you are only losing valuable fluids through that sweat, not pounds. Plus, you are risking your health by overworking your body in the heat.
If you like to work out with your dog, it is important to protect Fido from the heat as well. Hot pavement can burn paw pads and sufficient water is just as important for your pooch as it is for you.
Summer workouts can be a great way to enjoy the beautiful season and get fit at the same time. With these tips in mind, your summer exercise program will be safe, effective and enjoyable.
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