You’ll get an abundance of benefits from exercising outside, but it does have its dangers. The temperature can reach scorching in Louisiana and Texas. The heat can become dangerous during workouts if you don’t take precautions. When the temperature rises to 100 degrees, you’ll sweat more and have a higher potential for dehydration, heat exhaustion, and heat stroke. How do you get the benefits and avoid the downsides? Here are some ideas.
Consider a wooded area or workout in water.
If you’re running, walking, or riding a bike, do it on a path with trees. The trees keep the area shaded, lowering the temperature significantly. The calming color and presence of nature brings a sense of peace to improve your mood. You can adapt your workout to water and do the movements in a lake or pool. Use a floating device if necessary. Your body is more buoyant in water, so it’s easier on the joints. The water provides more resistance than air, making your workout more productive.
Plan your workout for the coolest part of the day.
Early morning tends to be the coolest part of the day, so get up early and enjoy the dawn. Never plan an outdoor workout at midday. If you’re running on the road and exercising early in the morning or late in the evening, wear reflective clothing so drivers can see you. No matter what time of day you workout, wear appropriate clothing. It should be natural materials like cotton or linen that help sweat evaporate more easily. Stick to light-colored clothing that doesn’t absorb the heat but reflects it. Search for materials that wick sweat and keep you cooler.
Focus on hydration.
Dehydration leads to serious conditions. Drink 8-10 ounces of water about 20 minutes before you leave. Carry several bottles of water with you. You can freeze one of the bottles after opening it and pouring some off before you put it in the freezer. It will thaw slowly. You can use it to cool your head while it’s frozen and drink cold water near the end of your workout. Have cold fresh fruit and some protein like cheese ready when you get home.
- Pace yourself. Modify your workout to the weather conditions. On a mild day, push yourself a bit. If the heat is excessive, take it easy. Use common sense when you exercise.
- Take a phone with you if you’re running or walking. Always tell someone your path or let a friend or family member track your phone. If possible, run, ride, or walk with a friend or friends.
- Acclimate your body to the heat. Don’t exercise in air conditioning all year and switch it to the outside on the hottest day of the year. If you’re new to exercise, take it easy and keep the session short.
- Watch for signs of heat-related conditions. Weakness, nausea, muscle cramps, headache, dizziness, low blood pressure, increased heart rate, visual impairment, fatigue, and confusion are a few.
For more information, contact us today at Wellness On A Dime Coaching