Tips for safe summer workouts
THE HEAT IS ON... SO IT’S TIME TO GET OUTSIDE AND GET MOVING! HERE ARE OUR TOP TIPS FOR SAFE WARM WEATHER WORKOUTS, PLUS OUR PICK OF THE EXERCISE APPS
On top of the usual tips about exercising in warm weather – wear sunscreen, avoid the hottest part of the day, drink lots of water – here are some extra things to keep in mind.
Heat isn’t the only thing to factor in; also consider the humidity. Our bodies cool themselves during exercise through sweating, but this process won’t be as effective when it’s humid as the air is full of water vapour, making it harder for sweat to evaporate. On the other hand, a dry, desert-like climate means sweat evaporates far quicker so you’ll lose much more fluid.
Stay well hydrated throughout your workout, as this rapid evaporation can make it hard to tell how much fluid you’re losing while exercising. »As
well as looking at the conditions the day of your planned workout, assess how the previous day went. “It’s very important with those who exercise regularly to take into account the physical activity, fluid ingestion and diet of the previous day,” says exercise psychologist Jaime Roberts.
Try to avoid extreme temperature changes. Cool yourself down gradually after a workout, whether that’s taking a warm-down lap in the park or having a lukewarm shower post-gym. If it’s too hot to exercise outside, go for a swim instead. It’s a lowimpact, total body workout – and a great excuse to schedule in a beach day.
Listen to your body! If you experience weakness, muscle cramps, dehydration, dizziness, confusion, rapid heart rate or a headache – STOP your workout. Get out of the heat and rehydrate.