It may be hot outside, but that doesn’t mean your fitness goals have to take a summer vacation. Whether you’re working toward your #SummerBodyGoals, trying to build strength, improve your endurance or simply stay active, warmer weather can make it easier to get outside and move your body. From neighborhood walks and outdoor workouts to runs, bike rides and trips to the park, summer gives you plenty of opportunities to make fitness part of your routine.
But there’s one thing you shouldn’t overlook: the heat.
When temperatures climb above 80 degrees, exercising outdoors can put extra stress on your body. Heat, humidity and prolonged sun exposure can increase your risk of dehydration, overheating and heat-related illness. That doesn’t mean you have to skip your workout altogether—it just means you need to be smart about when, where and how you exercise.
Before you lace up your sneakers and head outside, keep these eight summer workout safety tips in mind.
Turn on your local weather forecast before you start your workout to see just how hot it really is outside.
If there’s a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors.
Pollutants and increased temperatures can actually damage your lungs.
Timing is everything. Avoid exercising from 10 a.m. to 3 p.m. It’s the hottest part of the day.
Generally, the early morning is the best time to work out, especially if it’s going to be unbaringly hot that day. If you can’t do early workouts, make sure to choose shaded trails or pathways that keep you out of the sun.
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To keep cool, try wearing lighter materials and colors to help reflect heat.
Cotton will help the evaporation of sweat and keep you cool.
Sunscreen is a must. Use SPF 45 and above just to be safe.
It’s important to always protect your skin even during regular activities to avoid getting sunburned and sun damage to your skin.
Make sure to always stay hydrated. Before you go out, drink a glass or two of water and carry a bottle of water with you to take a drink every 15 minutes, even when you’re not thirsty.
When you’re done with your workout, have a few more glasses of water to replenish your electrolytes.
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Last, but certainly not least, listen to your body. Stop working out immediately if you’re feeling dizzy, faint or nauseous. We all like to look good, but it’s definitely not worth risking your health or your life.
Summer can be the perfect time to get outside, break a sweat and make progress toward your fitness goals—but your workout should never come at the expense of your safety. A few simple precautions can help you enjoy being active while giving your body the protection it needs in the heat.
So, go ahead and make the most of those longer days and warmer temperatures. Just remember to hydrate, protect your skin, choose the right time of day and know when it’s time to slow down or head inside.
Cheers to healthy—and safe—#SummerBodyGoals!
Tia Muhammad, BS, is an award-winning freelance content & media creative, copywriter, blogger, digital designer, and marketing consultant. She owns the boutique content and digital media company, jackieGLDN|studio.
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