Summer temperatures and high humidity doesn’t mean you need to hit pause on your daily outdoor workout. However, you should use commonsense precautions to prevent heat-related illnesses. Be sure to discuss any workout routine with your doctor, especially if you suffer from heart-related and blood pressure ailments.
- Get acclimated. If you’re used to exercising indoors or in cooler weather, take it easy at first when you exercise in the heat. It can take at least one to two weeks to adapt to the heat. As your body adapts to the heat over time, gradually increase the length and intensity of your workouts.
- Watch the temperature. Pay attention to weather forecasts and heat alerts. In running events, there are “flag” warnings that correspond to the degree of heat and humidity. For example, a yellow flag requires careful monitoring, and races are canceled in black flag conditions.
- Know your fitness level. If you’re unfit or new to exercise, be extra cautious when working out in the heat. Your body may have a lower tolerance to the heat. Reduce your exercise intensity and take frequent breaks.
- Drink plenty of fluids. Dehydration is a key factor in heat illness. Help your body sweat and cool down by staying well-hydrated with water. Don’t wait until you’re thirsty to drink fluids.
