Use Caution When Exercising Outdoors in Summer Heat

This has been an especially warm July. Thus far this month, the average temperature in southwestern Connecticut is 79.1 degrees, which is a whopping 5.6 degrees above normal. Daytime high temperatures are expected to climb into the 80s the rest of the week and may reach 90 degrees by the weekend. If you spend any amount of time outside exercising during the Summer, use common sense.

The first rule of thumb, naturally, is to avoid any strenuous exercise during the hottest part of the day. That's generally between 11 o'clock in the morning through 3 o'clock in the afternoon when the Sun's rays are the hottest. The early morning and evening hours are the best time to exercise outside. Obviously, you'll want to avoid any outdoor exercise when there is an Air Quality Alert or the air pollution is especially high.

When you exercise in the Summer heat you need to protect your body from overheating. Be sure to take precautions for a safe summer workout. Exercising outdoors in the Summer heat can be dangerous, or even fatal, to your health if you don’t use good judgment. Of course, the logical alternative is to work out indoors in cool temperatures. But if you must exercise in the heat, here are some guidelines, courtesy of suite101.com.

Although keeping hydrated is important regardless of the temperature, it’s even more crucial in the hot Summer months. Besides drinking a basic requirement (at least six eight-ounce glasses) of water daily, include sports drinks both before and after a workout. Staying hydrated is especially critical if you plan to exercise for an extended period. Runners should always carry a water pack. Failing to do so could put you in jeopardy of circulatory failure.

As for clothing, wear light fabrics such as synthetics and silks that don’t retain heat, as well as release moisture from your body for good airflow. As for colors, select clothes with light colors, avoiding darks. Select fabrics that "breathe," allowing moisture to be released from your body. Not only do hats shield your skin from the sun, but they also shield the sun from heating up the blood vessels lining your scalp. When wearing a hat in the heat, occasionally take it off to let the heat escape.

If your choice of exercise is a sport such as tennis, be sure to take short, frequent breaks. By doing so, you allow your body parts that are working hard to rest, reducing your odds of injury. Also, pay close attention to your body. For example, if you’re in the middle of a run and your body tells you to rest, then take a break.

When you feel the least bit faint or nauseous --- which could be red lights for heat exhaustion --- stop exercising. Failure to not rest in the shade and hydrate until you recover could result in a heat stroke or even worse conditions. If you work out for more than an hour, be sure to have some carbohydrates handy to eat because carbs are quickly metabolized in the heat. Some sports drinks also contain carbs.

Use precaution and common sense when exercising in the water. A pool or lake may cool you off on a hot Summer day. But you can still get dehydrated and overheated. If you’re planning a rigorous water workout, check the water temperature (75 to 78 degrees Farenheit is ideal). A pool temperature higher than 80 degrees Fahrenheit (26 degrees Celsius) is too hot and not suitable for a workout. Take breaks, drinking sufficient water to make sure you stay hydrated.

Paul