My Obesity Medicine practice is in Phoenix, Arizona. It’s hot. Exercising in hot weather presents unique challenges and risks, but with proper precautions it can be done safely. When the temperature rises, the body must work harder to regulate its internal temperature leading to increased sweating and potential dehydration. However, with the following strategies, you can minimize the risk and maximize the benefits of exercising in hot weather.
- Hydration is paramount: Before heading out, drink plenty of water to ensure proper hydration. During exercise aim to drink water regularly, even if you don’t feel thirsty. Electrolyte replenishing drinks can also be beneficial, particularly for longer sessions or intense workouts, as they help maintain electrolyte balance lost through sweat.
- Timing is key: Try to schedule outdoor workouts during the cooler parts of the day, such as early morning or late evening, when the sun is less intense. If exercising midday is unavoidable, seek shade whenever possible and take frequent breaks to cool down.
- Dress appropriately: Choose lightweight, loose fitting clothing in breathable fabrics that allow sweat to evaporate and body heat to escape. Light colored clothing can also reflect sunlight and keep you cooler.
- Listen to your body: Pay attention to signs of heat related illness such as dizziness, nausea, headache, or excessive fatigue. If you experience any of these symptoms, stop exercising immediately, find a cool place to rest, and hydrate. Continuing to “push through” could lead to more serious complications.
- Acclimatize gradually: If you’re not accustomed to exercising in hot weather, give your body time to adjust. Start with shorter workouts at lower intensities, gradually increasing duration and intensity as your tolerance improves.
- Protect your skin: Apply sunscreen with a high PDF to exposed skin to prevent sunburn which can further stress the body and impair its ability to regulate temperature. Don’t forget to reapply regularly, especially if you’re sweating heavily.
Exercising in hot weather requires careful attention to hydration, timing, clothing, and listening to your body’s signals. By following these guidelines, you can enjoy the benefits of outdoor exercise while minimizing the risks associated with high temperatures. Please be safe, stay hydrated, and enjoy your summer workouts!
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