This summer has been one for the record books! January was the hottest month on record and February is looking to be just as hot. As temperatures soar into the 40s across New South Wales, it leaves many wondering how they can exercise safely in the summer heat. Exercising in the summer heat can be dangerous if you’re not careful. With these five tips, you won’t miss a workout.
Tip #1: Head Indoors
Summer is a great time to get outside and enjoy a nice run or bike ride along the coast. But, with high temperatures, it doesn’t sound appealing. Instead of exercising outside in the summer heat, head back indoors to the gym. We have air conditioning and cold drinking water!
Tip#2: Listen to Your Body
Whether you exercise outside or inside the gym, it is important to listen to your body during your workout. During exercise, your body temperature rises naturally. For every degree your body temperature increases, your heart rate goes up about 10 bpm. Since it’s warmer outside when you start your workout, your heart rate will naturally be higher. It’s best to slow your exercise pace down during hot weather so you don’t work too hard and injure yourself.
If you start to feel dizzy, confused, or nauseous, then stop exercising immediately. You may be showing early signs of heatstroke.
Tip#3: Drink Up in the Summer Heat
Stay hydrated! You’re going to sweat heaps during the hot summer heat so you need to replace the fluids that you lose during your workout. You should aim to drink at least 200 to 300 mL of water every 10 to 20 minutes during your workout. If you are a heavy sweater or you are exercising in high temperatures for over an hour, you should drink an electrolyte drink like PowerAid.
Tip#4: Dress Right
Invest in some good, lightweight exercise clothing for the summer weather. You should wear lightweight, breathable, and light-colored clothing that helps sweat evaporate. Look for labels that say things like “breathable” and “moisture-wicking.” Also, don’t forget a hat! It will help keep the sun off your face.
Tip#5: Plan Ahead
If you must exercise in the summer heat, plan ahead and be prepared. Wear sport-specific sunscreen that will not run when you sweat. Always carry a mobile phone in case you start to feel unwell and need a ride home. If it’s going to be above 37 degrees, exercise either in the early morning or late evening when the temperature starts to drop again. Plan ahead and make smart choices!
Exercising safely in the summer heat can be very unpleasant, but don’t skip your workouts. Just be smart and listen to your body. And it’s always cool in the gym!