Beat the Heat: Tips for Safe Summer Workouts

Summer in Iowa is a beautiful time to be active outdoors, but the heat and humidity can also pose significant risks if you’re not careful. Exercising in hot weather puts extra stress on your body. To ensure you can enjoy your summer workouts safely, it’s important to take some precautions.

Here are my top tips for beating the heat and staying safe while you exercise this summer:

1. Hydrate Before, During, and After: This is the most important rule. Don’t wait until you’re thirsty to drink. Start hydrating a few hours before your workout. During your activity, aim to drink 7-10 ounces of water every 15-20 minutes. Afterward, continue to sip water to replenish the fluids you’ve lost through sweat.
2. Time It Right: Avoid exercising during the hottest part of the day, which is typically between 10 a.m. and 4 p.m. Opt for early morning or late evening workouts when the sun is less intense and the temperatures are cooler.
3. Dress for Success: Wear lightweight, loose-fitting, and light-colored clothing. Light colors reflect the sun’s rays, while moisture-wicking fabrics can help pull sweat away from your skin, allowing you to cool down more effectively. A wide-brimmed hat is also a great idea.
4. Listen to Your Body and Know the Signs of Heat-Related Illness: This is critical. Don’t try to push through if you’re feeling unwell. Be aware of the signs of heat exhaustion, which can include:
* Heavy sweating
* Dizziness or lightheadedness
* Nausea or vomiting
* Headache
* Cool, moist skin with goosebumps
* Faintness

If you experience any of these symptoms, stop exercising immediately, get to a cool place, and start sipping water. If your symptoms don’t improve or if they worsen, seek medical attention right away. Heat exhaustion can progress to heatstroke, which is a medical emergency.

Enjoy the summer season and all the wonderful opportunities for movement it brings, but always put your safety first!