Safe Physical Activity in the Heat

The summer can be a wonderful time to enjoy outdoor activities – swimming in particular is a favorite to stay cool! But with the increased heat and sun exposure, how can we safely enjoy other activities like walking, running, riding a bike or playing an outdoor sport?

1.     Get outside before 10 am or wait until after 6 pm to limit sun exposure. This is important to reduce skin cancer risk, but also to keep your core temperature in a safe range! Kids are especially susceptible to overheating - be cautious with extended time in the sun.

2.     Eat before you get active. Being in the heat is known to reduce your appetite, normally this is okay and it will recover once you are back in the shade or AC. However, if your goal is a good workout this is not a good idea. Fuel yourself with carbohydrates that are easily digestible before leaving the house.

3.     Get those electrolytes! Most of us know we lose salt in our sweat, but you lose other electrolytes too! Maintaining your electrolyte balance with a sports drink (be aware of lots of sugar) or a powdered drink additive is always a good idea - we enjoy Liquid I.V. and Nuun for their absorption!

4.     Stay hydrated! On a normal day, most adults require 50-70 oz of water per day. These needs go up in the heat, but be sure you are balancing with electrolyte intake. Consuming too much water can lead to electrolyte deficiencies that are dangerous.  

The summer can be a great time to try new hobbies and stay active, grab that water bottle and enjoy!