Most everyone wants to flock from the gym to the great outdoors for their exercise regimens during the summertime, and who could blame them? Few wish to be stuck inside doing reps when sunlit sidewalks are calling, however, summertime can be a dangerous (even downright deadly) time for exercisers who fail to take the necessary precautions. Some of those precautions are as follows:

Don’t Try To Compete With The Heat

You may be the most athletic person around, but you’re still no match for the sun at its fiercest. It is highly advised to take your exercise back indoors during peak sun hours. Avoid prolonged exposure or any serious outdoor athletic activity between 10am-3pm if possible. The early evenings are wonderful times to hit the asphalt, you’ll have a bit more of a breeze and will avoid the punishing sun. It can be very dangerous to exert yourself during extreme heat, for even the most conditioned body. The body doesn’t get a chance to cool off properly, as your sweat can’t evaporate as easily in the hot sun which can lead to your system overheating.

Heatstroke Signs And Symptoms

You’re seriously tempting fate if you exercise in very hot weather – an elevated body temperature plus the heat can equal heatstroke, which can even be fatal. Over 600 Americans die annually from heatstroke, don’t let your drive to exercise run you into trouble. If you are exercising in the heat and feel these symptoms, seek medical treatment ASAP:

• Weakness, dizziness or faintness
• Disorientation or confusion
• Accelerated heartrate
• Unexplained and sudden headache
• Vomiting or an upset stomach
• Breathing trouble
• Absence of perspiration when you should be soaked

Hydrate, Hydrate, Hydrate!

We all know it is important to hydrate while exercising, but it is doubly important to keep hydrated while exercising in the sun. The heat causes even more perspiration so it is essential to replenish those fluids to keep from dehydration. Some symptoms of dehydration to watch for include: dry mouth, thirstiness, fatigue, headache, aches and pain, dry skin or irritability. If extreme cases of dehydration are left unchecked they can be fatal, leading to acute kidney failure.

Be Tight With Electrolytes

As important as it is to stock up on water while exercising in the summer heat, it is equally as important to replenish your electrolytes if you are exercising for prolonged periods of time in the heat. You can travel with some Gatorade or a similar electrolyte-rich drink, or you can purchase runner’s electrolyte packets. Failing to keep your electrolytes balanced during long, intense summer workouts can lead to a potentially deadly condition called hyponatremia which causes seizures, nausea and severe muscle cramps.

Well that concludes our How To Exercise Safely In the Summer Part 1, but check back for part 2 next which will cover air quality and other helpful tips! Thanks for visiting DocChat!