Exercise has been proven to help with pain management and improve mental health for most individuals. But, during the heat of summer, we encourage all of our patients to modify their exercise routines in a way that keeps them safe while also staying active.
Below are a few summer-safe exercise tips and ways to beat the heat until the fall breeze starts rolling in.
Time Your Workouts Wisely
During most of the year, exercise can happen at any time of the day. During hot months, especially in the south, that changes. If you often exercise outside, we suggest doing so early in the morning around sunrise or in the late evening aka the coolest parts of the day. Try avoiding peak heat between 10 a.m. and 4 p.m. if possible.
Wear Heat-Safe Clothing & Sunscreen
Looking for an excuse to buy more activewear? We have one! For outdoor enthusiasts, light-colored and loose-fitting clothing is key from May through September. We also recommend buying activewear that is moisture-wicking to draw sweat away from the body, keeping you cooler for longer. And, don’t forget to protect your skin with broad-spectrum sunscreen and a hat or visor.
Hydrate, Hydrate, Hydrate
Whether you workout outside or inside, you’re more likely to experience dehydration in the hottest months of the year. Aim to drink 72-100 ounces of water a day. If you are doing workouts that exceed an hour or that are done in hot conditions, like a heated yoga class, you might also consider adding electrolytes to your water or mixing in coconut water.
Know Your Limit
While you may be accustomed to hour-plus runs or workouts in the spring and fall, you might need to adjust that as the temperatures climb. But, we recognize that everyone’s bodies and limitations are different,, which is why it’s important to know how much is too much for your body. Some warning signs of heat exhaustion include muscle spasms, heavy sweating, headaches and confusion, nausea and dizziness. If you begin to experience these or like symptoms, stop exercising immediately.
