Summer Heat: Working Out
The dog days of summer have arrived, here’s how to safely get your workout in without compromising your health.
The heat is here! Does that mean you have to postpone your workout? No way! “There’s no doubt that if you’re intending to exercise when temperatures and humidity levels rise, you'll need to take some precautions or make a few adjustments so that you are still able to safely work out,“ says Dionisio Dabu MD, a PIH Health family medicine physician in our Downey Promenade office. “But if you're smart about it, you won’t have to skip your workouts during the dog days of summer.”
Here are 7 easy tips to help you safely get through your summer workout:
- Stay hydrated. Dehydration is one of the main risks associated with exercising in extreme temperatures. Drink plenty of fluids prior to, during and after your workout. Even though drinking water is the best way to stay hydrated, if you're exercising for more than an hour or are working out very hard, you might need to hydrate with a sports drink that contains salt, potassium, and other electrolytes.
- Never forget sunscreen. Sunburn can be as big of a factor when exercising during the summer as dehydration. Just before working out, use a broad-spectrum sunscreen with an SPF of 30 or higher. Picking a waterproof sunscreen will also be beneficial so that it will stay on even if you start to sweat.
- Start your day with a cold shower. Start off your morning with a cold shower before your workout begins. Getting your hair wet will allow for you to stay cool as your summer workout begins.
- Change your workout time. As the heat rises, it becomes best to schedule your workouts for the coolest parts of the day. Early morning or late evening are the most ideal parts of the day to avoid the scorching temperatures. Avoid the midday heat as much as you possibly can.
- Change your workout location. Exercising outdoors might be your favorite, but in the summer, that just might not be an option. When the temperature is too high, the heat will compromise your workout performance. So when the temperature skyrockets, take your workout indoors. An inside workout in the summer will provide you the best possibility for peak performance.
- Wear the right clothing. Put on brightly colored, moisture-wicking clothes. For example, cotton is a breathable fabric, which might help you keep cooler. Also make sure to steer clear of dark colors that the sun's heat can absorb.
- Listen to your body. “You may feel comfortable with sweating and think that you are immune to getting sick from working out in the heat, but that type of thinking is very dangerous,” shares Dr. Dabu. While sweating during a workout is a perfectly normal thing, if you begin to feel dizzy, nauseous, weak, or tired, experience muscle cramps or a headache, stop what you’re doing and immediately get out of the heat. Once you find a place where you can get cool, drink plenty of fluids. “Trying to push your body through these feelings can lead to a serious heat-related medical emergency so it is important to know how to prevent these medical emergencies as best you can,” says Dr. Dabu.
If you have a medical condition that makes the summer heat difficult for you, talk with your doctor about what you can do to keep yourself extra safe while exercising during these hot summer months. To find a PIH Health physician near you, visit PIHHealth.org/Find-a-Doctor.
