Summer is finally here! After a long winter in South Dakota we are so excited to finally get outside in the warm sun! Summer is a great time to go outside and get in a great workout. Whether it be biking and running on the trails, playing an outdoor sport, swimming, or any other outside activity it is important to always workout safely. Here are a couple of safety tips when it comes to working out, outside, in the summer heat.
Wear Sunscreen
Besides avoiding a sunburn, it’s important to limit UVA and UVB ray exposure to your skin in order to avoid skin cancer. Look for sunscreen with an SPF of 30 or higher that blocks both UVA and UVB rays. Reapply sunscreen approximately every 2 hours. Also wear a hat when your able,to shade your face.
Use Bug Spray
Last year there were 2,544 cases of West Nile in the United States. The best way to fend off pesky mosquitos is using a bug spray containing DEET. If you are worried about using DEET there are natural alternatives available online including Lemon Eucalyptus oil. Mosquitos will be worse during dawn and dusk hours, around sitting water, and outside of city limits so plan accordingly and pack some bug spray!
Hydrate
Drinking water should always be a priority but especially focus on hydrating when you know you will be outside in the heat. It’s suggested you drink at least 17-20 ounces of water 2-3 hours before you workout and 8 ounces every 15 minutes of your workout. If you feel dizzy, have a rapid heartbeat, or rapid breathing, take a water break. These are signs of dehydration.
Workout in the Morning or Evening
The sun is it’s strongest between the hours of 10am-3pm. Try to plan your outdoor workout before or after this time range. If you can’t fit your workout before or after these hours it may be best to workout in the air conditioning at Evolve.
Signs of Heat Exhaustion
- Profuse sweating
- Weakness
- Nausea
- Vomiting
- Lightheadedness
- Muscle cramping
If you have any of these symptoms of heat exhaustion immediately go someplace cool and rest while drinking water.
We hope you have a great summer and enjoy your outside activities while also being safe!
This month’s Trainer Blog is brought to you by Evolve Fit Trainer Jenna