Do you want to exercise outdoors this summer? This is how you can keep you cool

You may be looking forward to a full summer Outdoor activitiesbut how do you deal with heat? and Summer gets hot and hot, Make sure you take precautions to stay safe while you’re out, walking, cycling, or simply spending your time outdoors.

The painting may look perfect outside, but don’t forget that you can still experience it Thermal fatigue or heat stroke If it’s quite hot or if you’re going out during the hottest time of the day. If you are planning on long walks, running, hiking or riding a bike this summer, follow these tips:

Maintain hydration

That sounds obvious, Hydration prioritization It is important to stay healthy outdoors on hot days. You’ll need to go a step further and either blow water into the electrolyte or replace it for a sports drink. Electrolytes help to replenish minerals Lost in sweat. So, if you’re exercising outdoors in the heat, water alone isn’t enough. “Exercise raises the temperature of the core, and it is through sweat that you can manage and reduce the heat generated by your body,” he said, a certified personal trainer and personal trainer. Balanced Physical Education Program Manager. She added that in hot and humid weather, this natural cooling mechanism may not work efficiently.

Karen Hoch, coach of the Road Runner Club of America, said that if you plan to do active activities such as running, you should stay hydrated well before using electrolytes. “When I wake up in the morning, I drink room temperature water, continue sipping on the water, and add the electrolyte again before I run,” she explained. While you’re out, she suggests bringing water with electrolytes and bringing in money in case you need to refill along the way.

I’ll dress accordingly

when I exercise in any seasona good rule of thumb Dress for the weather. Wearing a lightweight hat is a good way to cover your face, and wearing sunglasses will protect your eyes from the sun. When it’s hot, it’s best to wear minimal bright colored clothing (dark colors retain heat) to avoid overheating. We also recommend sticking to synthetic fabrics such as moisture absorbing materials and nylon. This is because it breathes in more than cotton, so it doesn’t dry quickly enough.

These too Helps to prevent scratchescommon in the summer and is caused by constant friction from the skin or skin filling. If you tend to rub, try to lubricate the areas with blemished oil jelly ( Body glide) or even moisturizers from popular drugstores like Aquaphor and Cerave.

read more: Perfect summer workout for outdoor use

I’ll go out early or later that day

The time you choose to exercise outdoors can be trained or broken. Stick to early morning or late evening hours after the sun has set. “Please avoid outdoor activities between 10am and 3pm because this is considered the hottest part of the day,” he said. My Phenom Fitness. Being outdoors for long periods of time during these times puts you at risk of heat fatigue.

If you have to go out during peak hours…

If you have to be outdoors during the hottest months, prepare extra. Mario Musa, a Certified tennis instructorsuggests slowly adjusting to the heat. “By gradually increasing the time outdoors over several days, this gives your body time to match the temperature,” he said.

You should always wear sunscreen when you go outside, but if you plan to go out during peak hours, you need to be even more diligent. Choose sunscreen SPF 30 or higher Wide spectrum protection against UVA and UVB rays. If you don’t know which type to buy, then CNET will be offering List of the best sunscreens At the market, a good place to start. Hoch says if you’re planning a run, find a shady route and reduce the intensity of your running. “I recommend staying in your aerobic zone all the time, which leads to running at a simple conversational pace.”

Being outside for a long time when the temperature hits a heat index above 91 degrees can be dangerous, so make sure you have enough water. You should also be aware of signs of thermal fatigue or heat stroke. Signs of thermal fatigue include:

• Severe sweating
• Fast or weak pulses
• Nausea and vomiting
• Muscle convulsions
• Dizziness
• Feeling tired and relaxed
• Headaches and fainting

If you exhibit any of these symptoms, it is important to try and cool it down as quickly as possible. If you are vomiting, it is best to go to the hospital for a doctor’s assessment.

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It’s normal to want to enjoy summer days as much as possible. Many of those days may involve high temperatures, but as long as you are ready, you can enjoy them safely. Dress accordingly, stay hydrated, choose shade whenever possible, and listen to your body if you feel sick. Staying cool and comfortable makes it easier to handle even on the hottest days.