Summer Fitness: Tips for Safe Exercise in Hot Weather

While the summer heat may not be scorching hot in Helena just yet, we all know it's coming soon enough. As temperatures rise and the humidity follows suit, working out in the great outdoors can pose a whole new set of challenges. But fear not! Don't let the sweltering weather take you off your fitness track. With these tips, you can safely exercise in the summer heat and keep your fitness goals on track.

1. Hydrate, Hydrate, Hydrate

Staying hydrated is crucial for safe summer exercising - it's a no-brainer! Your body loses fluids through sweat when you exercise, and this loss is exacerbated in hot weather. To avoid dehydration, make sure to drink water before, during, and after your workout. For intense exercise or workouts lasting more than an hour, consider a sports drink to replenish lost electrolytes.

2. Dress Appropriately

When it comes to exercising in the heat, what you wear matters. Wear light-colored, breathable clothing that reflects sunlight instead of absorbing it. This allows for better air circulation, which aids in sweat evaporation and helps cool your body down. Don't forget to top it all off with a hat or visor for extra protection from direct sunlight.

3. Choose the Best Time for Your Workouts

Schedule your workouts for the cooler times of the day, such as early morning or late evening, rather than during the peak heat hours of 10 a.m. to 4 p.m. This will enable you to safely exercise without overheating.

4. Don’t Forget Sunscreen

Apply a broad-spectrum sunscreen with at least SPF 30 before heading outdoors. This will protect you from harmful UVA and UVB rays which can cause sunburn and long-term skin damage.

5. Acclimate to the Heat

Allow your body one to two weeks to adjust to higher temperatures before pushing yourself too hard during a workout. Begin with shorter or less intense workouts and gradually increase the duration and intensity as your body becomes more acclimated to the heat.

6. Listen to Your Body

No matter your fitness level, the heat can make workouts feel more challenging than usual. It's crucial to pay attention to your body's signals during exercise in the summer. If you start feeling dizzy, faint, or nauseous, it's time to stop immediately, find a cool spot, hydrate, and rest. Trust us, your body will thank you for this much-needed break!

7. Understand Heat-related Illnesses

Educate yourself on the signs of heat-related illnesses like heatstroke and heat exhaustion. Signs of these conditions can include heavy sweating, rapid pulse, dizziness, nausea, headache, or confusion. If you or someone else experiences these symptoms, it's crucial to seek medical attention immediately.

8. Choose Your Location Wisely

If possible, choose to workout in areas with plenty of shade or near water, like lakes or oceans. There are quite a few lakes around the Helena area that are perfect for getting some exercise. Areas around lakes can be significantly cooler than other areas during a heatwave. 

To wrap up, remember, exercising in the summer heat can be safe if you take the necessary precautions. Always listen to your body and adjust your workout as needed. The most important thing is to keep moving, keep hydrated, and keep cool.

Stay safe and enjoy your summer workouts!