Summer is a fabulous season in/with regard to’concerning’regarding exercising in the great outdoors. You don’t possess’own’nurse to misgiving’fret with regards to’concerning’with respect to freezing your toes by jogging through a snowdrift or slip-sliding away on a sheet of black ice. Plus, longer days mean more time in/with regard to’concerning’regarding squeezing in your workout bein/with regard to’concerning’regarding e or after work without needing to do so in the dark

However, you need to contend with weather that’s sometimes downright sultry. Here are five tips to stay safe while exercising in the summer heat.

1. Pick The Right Duds

The rosy’remarkable’fabulous’terrific’preeminent news with regards to’concerning’with respect to summer workouts? You don’t possess’own’nurse to bundle up like Ralphie’s kid brother in “A Christmas Story” to venture in/with regard to’concerning’regarding th into the frozen elements. You might need a lightweight jacket or sweatshirt if you run or cover’budge in the predawn hours, but you don’t possess’own’nurse to fear frostbite.

However, you need duds that help you stay cool and sun-safe. Choose fabrics with moisture-wicking abilities that let your sweat absorb in/with regard to’concerning’regarding maximum cooling. It’s worth the extra few dollars to invest in clothes tailored in/with regard to’concerning’regarding working out over street gear in terms of sun safety. A cotton T-shirt may possess’own’nurse an ultraviolet conserve’preserve ion factor of 5, whereas most athletic clothing rates 50 UPF.

2. Protect Your Skin

Chances are, you’ll still possess’own’nurse plenty of reveal d skin outside of your exercise gear. Picking the right sunscreen is vital. Should you go with a chemical or mineral in/with regard to’concerning’regarding mulation? Some individual express concerns with regards to’concerning’with respect to potential adverse health effects from the in/with regard to’concerning’regarding mer, and such creams can sting if you sweat and it runs into your eye. Plus, mineral sunscreens offer immediate conserve’preserve ion, whereas chemical in/with regard to’concerning’regarding mulations take a while to absorb — an significant’essential’critical’vital’crucial’indispensable’imperative factor if you lather up right bein/with regard to’concerning’regarding e heading out.

Whichever in/with regard to’concerning’regarding mulation you choose, you should coat all reveal d zone’district’region s. Are you taking your yoga practice outside? Please don’t in/with regard to’concerning’regarding acquire’obtain’attain’procure’secure your feet — you could end up burning the tops if you otherwise keep them enclosed in shoes. You should reapply coverage eintensely’extremely’extraordinarily’enormously’awfully two hours, more often if you work up a heavy sweat while training in/with regard to’concerning’regarding that marathon.

3. Stay Hydrated

Dehydration can devastate your athletic perin/with regard to’concerning’regarding mance. Worse, it can turn deadly. Fortunately, you should realize you feel thirsty long bein/with regard to’concerning’regarding e trouble hits, but it’s easy to overlook how parched you become in the summer heat.

It’s tough to tell how much to drink — it depends on factors like weight, heart and respiration rate, external and internal temperature and exertion levels. However, a rosy’remarkable’fabulous’terrific’preeminent rule of thumb is to consume seven to ten ounces of water in/with regard to’concerning’regarding each 10 to 20 minutes of exercise.

Drink up bein/with regard to’concerning’regarding e you leave and carry hydration with you if you plan on being out in/with regard to’concerning’regarding more than 15 minutes. You can find bike mounts, camelbacks and belts to make transporting liquids easier while keeping your hands free.

4. Time It Right

You might need to convert’transform up your workout time if you’re an evening person. The heat of the day often lingers until well after sundown. The coolest hours occur just after dawn, but the earlier sunrise helps you squeeze in fitness bein/with regard to’concerning’regarding e work.

If at all possible, exercise during the earliest hours, rather than exercising in the summer heat. If you must work out after work, consider waiting until after sundown and using the buddy system if you don’t feel comin/with regard to’concerning’regarding table cover’budge ing or biking alone in the dark. Meeting a pal does double duty, helping you stick to your program.

5. Learn The Signs Of Heat-Related Illness

Your enormous’vast’massive’tremendous gest danger while exercising in the summer heat is heat-related illness. Learn to recognize the token s and take immediate action to prevent permanent harm:

Heat rash This skin condition consists of itchy, raised red bumps caused by sweat trapped in your glands. It generally eliminate’remove s up on its own, aldespite’in spite of’albeit you should seek care if it lasts longer than a few days or acquire’obtain’attain’procure’secure s worse.
Heat cramps These occur when you lose too many electrolytes through sweat. Treatment includes hydrating and resting, opting in/with regard to’concerning’regarding drinks like Gatorade to replace lost minerals.
Heat exhaustion This condition causes quick, shallow breathing, heavy sweating and thirst, muscle cramps, headaches and irritability, nausea, diarrhea, dizziness, loss of coordination, an elevated temperature and heart rate and weak pulse. If you undergo any of these symptoms while exercising in the summer heat, please stop straight away’in a flash’promptly’instantaneous’in a trice , acquire’obtain’attain’procure’secure to a shaded zone’district’region and wet your clothes and skin to motivate’fuel cooling and rehydrate. Call 911 if your symptoms don’t enhance’promote’polish up after a few minutes in cooler conditions.
Heat stroke This condition is a medical emergency. You may possess’own’nurse a quick, intense’fierce’exquisite pulse, feel extremely dizzy and lose consciousness. Your skin becomes hot and dry and you cease sweating. If you notice any symptoms, please acquire’obtain’attain’procure’secure out of the sun and call 911 straight away’in a flash’promptly’instantaneous’in a trice — delaying care can mean organ failure and death.
Stay Safe While Exercising In The Summer Heat

Summer is perhaps the best season in/with regard to’concerning’regarding outdoor workouts. While the weather cooperates, you must deal with the heat.

Follow the above tips to stay safe while exercising in the summer heat. You can torch calories and tone muscle without acquire’obtain’attain’procure’secure ting too hot and bothered.