5 Tips for Safely Exercising in the Heat

By Kaley Nevin, @MyCarolinaLife.com

Summer in South Carolina is guaranteed to be hot and humid. Whether you’re running, playing a sport, biking or playing outdoors, the heat can make outdoor activities a challenge.

As temperatures continue to rise, it’s important to take proper steps that will allow you to stay active while minimizing your risk of heat-related illnesses.

Hydration

If you’re planning to be active outdoors, staying hydrated is key to supporting your body’s cooling mechanisms. You should drink plenty of water before, during and after your outdoor activities.

Timing

Plan your outdoor activities for early morning or late evening when temperatures are cooler. Avoid exercising during the hottest parts of the day to reduce the risk of heat-related illness.

Clothing

Opt for lightweight, loose-fitting clothing made from breathable fabrics like moisture-wicking materials. Light colors can also help reflect heat and keep you cooler.

Sun protection

Wear sunscreen (30 SPF or higher) regardless of cloud cover, and reapply every two hours. To minimize sun exposure, wear sunglasses and a hat with a wide brim and seek shade when possible.

Be mindful

Listen to your body’s warning signs such as dizziness, nausea or cramping, which may indicate dehydration or heat exhaustion. If you experience these symptoms, stop activity immediately, rest in a cool place and hydrate.

If there’s a heat advisory or excessive heat warning issued, it’s best to skip the outdoor exercise and instead opt for an indoor workout – like yoga or strength training.

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Previously Published on mycarolinalife

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