Staying Safe in the Summer Heat

 

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The summer months bring longer days, plenty of sunshine, and lots of opportunities to explore the greater world. The summer also brings higher temperatures that can be dangerous to athletes and exercise enthusiasts who aren’t acclimated to the warmer climate.

 

Dehydration, heat stress, sunburn–these are all significant health concerns that athletes should consider during the warmer months.

 

Here are a few tips to help keep you safe when exercising this summer.

 

Time Your Exercise

 

Exercising during the heat of the day is never recommended. If possible, strive to workout in the early morning hours when the sun’s intensity is weaker and the temperature remains cooler. While you may not be accustomed to early-morning workouts, the morning hours can be a fantastic time to exercise. Not only will you have added energy throughout your day, you’ll feel a great sense of productivity.

 

Drink Enough Water

 

No matter what time you choose to work out, you must make hydration your number one priority. If you’re a long distance runner or biker, it will be imperative to travel with a water bottle. Take frequent sips and make sure you’re hydrating before and after your sessions.

 

Concoct your Own Sports Drink

 

To increase the power of the water, and to prevent hyponatremia, a serious condition that happens when an athlete’s sodium levels are too low, consider making your own Gatorade. Not only will you save money, you’ll reduce the amount of sugar in the drink. Check out this round-up of homemade sports drinks. By adding ingredients like ginger, you can help reduce muscle cramps. Cranberries? They’ll aid in replenishing your electrolytes.

 

Enlist a Friend

 

Enlisting the company of a friend, relative, partner, or neighbor is always a great idea to make exercise a more enjoyable and sustainable activity. This rings true for the summer months. Having a friend along for the session can be a great way to keep both of you safe. If somebody is feeling tired or overheated, you’ll have a reliable backup to support you.

 

Switch Sports Gears

 

If you’re an avid runner but hate the heat, why not try a different sport during the hottest days of the month. Swimming can be an excellent alternative that will still provide intense cardio workout. Take advantage of the summer months and be creative with your workout options. Why not rent a canoe for the afternoon to build up arm strength? Love hiking? Find a park and spend the morning traveling the trails. Want to become more flexible? Take a weekly yoga class!


The summer can be a great way to explore new options. Keep safe, stay hydrated, and continue on your fitness journey!