Warm-Weather Exercise Tips: How to Avoid Overheating

Heather Mearns, MS, Fitness Programs Manager

Sola Life & Fitness, a division of Beaumont Health System

Warm weather and sunshine are great motivators that encourage many people to take their exercise routines outdoors throughout the spring and summer months. Biking, running, playing outdoor sports, gardening and strolling through our neighborhoods provide great opportunities to get outside and enjoy Michigan’s beautiful warm-weather months; often times, though, people forget about – or aren’t aware of – precautions they must take to avoid the dangers of extreme heat.

Many people transfer their in-gym routine to the outdoors without making any modifications; this isn’t advised. Spring and summer temperature increases, wind factors, UV rays and humidity levels can negatively affect your body, so it’s important to evaluate and modify your exercises accordingly.

Here are some tips to help you effectively transition to outdoor exercise this spring and summer:

·       Gradually increase your outdoor activity to allow your body to safely adjust to the weather. Making the jump from an air-conditioned gym to outdoor heat can shock your system; it’s best to start your routines in shaded areas and gradually extend your workout time in the sun.

·       Stay hydrated. Drink 8 to 10 ounces of water every 20 minutes and make sure to replenish your body’s water supply after exercising. Fruits and vegetables are also a good source of water so it’s important to incorporate these foods in your diet. If you’re thirsty, you’re already dehydrated!

·       Avoid exercising outside between 10:00 a.m. and 4:00 p.m.; these are typically the hottest hours of the day.  

·       Protect your skin. Remember those painful sunburns you’ve gotten at the beginning of summers past? Make sure you’re using UVA or UVB sunblock with a rating of at least SPF 15, and don’t forget your ears! Apply sunblock to all areas of skin that are exposed to the sun.

·       Wear light-colored clothes to avoid overheating. Choose a moisture-wicking fabric that moves perspiration away from the body and helps keep your body cool.

·       Avoid sports drinks and stick to water. Many sports drinks contain high levels of sugar and sodium; it’s best to stay away from them, especially if you have a heart condition.

·       Pay attention to your body’s warning signs. If you notice you’re feeling light-headed or fatigued, your body is telling you that something’s wrong and you should stop exercising immediately. Also, if your heart is beating unusually fast, stop exercising and seek medical attention immediately.

·       Wear lightweight shoes and moisture-wicking socks: Keeping your feet cool is key to keeping your body cool, so choose footwear with adequate ventilation. When you return home after a workout, take your shoes and socks off immediately to allow your feet to breathe.

If you are taking medication or suffer from a medical condition, talk to your physician prior to exercising outdoors this spring and summer.

Heather Mearns and Sola’s highly educated team of registered dietitians and fitness coaches are available for one-on-one counseling sessions. Visit SolaFitness.com or call 248-267-5600 for more information.