Some people really enjoy working out in the heat under the summer sun. The weather is inspiring as are the other people outside exercising in the heat with you. There is plenty to look at too.
Warm weather is wonderful, but you've got to be careful when the temperature and humidity levels get too high. Here are some tips when exercising in the humidity:
- Check the heat-index level. This is the number that takes into consideration the temperature and the humidity to determine how hot it actually feels outside. Check out the chart below - If you are exercising and the temp is 85°F and rising, and the humidity is 65% or more, you could be in danger of heatstroke.
- Stay hydrated. Dehydration caused by excessive sweating can lead to heat exhaustion and heat stroke. Drink fluids before, during, and after exercise even if you don't feel thirsty. Make sure to pack a water bottle with you while you're out - I like to fill mine with tons of ice and a little water. I put some cubes in my mouth and in my sports bra, and I make sure to take sips of ice water every 5-10 minutes.
To see the other important tips
- Avoid direct sunlight. Wear a hat, or workout in shaded areas.
- Wear loose-fitting, light-colored, and lightweight clothes.
- Exercise at cooler times of the day, early in the morning or late at night.
- Go easy. Whether you are running, biking, or hiking, slow down your pace and take intervals of rest and recovery.
- Try to use water in your workout routine. Go kayaking, swimming, windsurfing, water skiing, or wakeboarding. You'll be using your muscles and getting your heart pumping, but you won't be staying cool.