How To Stay Fit During Summer: Must-Know Tips

Summer brings us unlimited time to be physically active. Whenever you are active outdoors, you should take additional precautions. It is so challenging to move with the summer heat for those who are exercising regularly outdoors.

Be safe under the heat

When the temperature is lower than 80°F (27°C) and if you are already used to hot climates, then you may stay physically active outdoors even without taking extra precautions.

Don’t forget these tips when exercising:

• Drink plenty of fluids when you do intense workouts in hot weather.
• Exercise more gradually than usual or for a shorter period of time when you do heavy exercises. You should also take rests and breaks more often.
• If possible, stay under the shade or indoors when you are exercising.
• During the hottest time of the day, avoid doing high-intensity exercises.
• Wear lightweight and breathable clothes. Protect yourself from the summer heat with sunglasses, hats and sunscreen lotions and creams.
• If you have symptoms of heat hyperpyrexia such as cramps, dizziness, nausea, and headache, stop exercising and find a shady place to cool off. Drink water.
• Hot or humid weather can put you at risk for heat-related illnesses. So, if you notice the temperature to be around 27°C (80°F) or higher, continuously monitor room temperature and humidity.
• Find cooler shades, take regular rests, and drink plenty of water whenever you are exercising during high environmental temperatures of 80°F (27°C) to 85°F (29°C).
• If the temperature is over 91°F (32.8°C), this is considered harmful to the body.
• You should take extra precautions when the humidity is higher, even if the temperature is low. High humidity can make you feel warmer, since your body cannot cool off instantly when you are sweating.

Older adults and children are advised to drink plenty of fluids before, during, and after physical activities, as they are at a higher risk for heat-related illnesses. They should be more cautious when doing intense exercises.

If you have health problems, are overweight, have regular alcohol intake or are taking medicines, you may be at a higher risk for heat-related illnesses.

Water or sports drinks are the best fluids to drink so that you can prevent dehydration while exercising during hot weather. When exercising for less than an hour, water is all that you may need. For intensive workouts, sports drinks are the best fluids to drink, because these can prevent the occurrence of muscle cramps. Sports drinks contain minerals and electrolytes that can help your body recover faster from stress.

Before starting an exercise program or before moving your workout outdoors, it is advised that you check first with your healthcare professional, especially if you have cardiovascular disease, diabetes, and other medical concerns. Some persons taking medications like angiotensin blockers, angiotensin converting enzyme receptor blockers, beta blockers, calcium channel blockers, and diuretics can alter the body’s response to heat.

If possible, workout with a partner for safety… and fun!

-Medical Observer