With the sun glaring down on you on a hot summer day, the last thing you may want to do is exercise and end up sweating even more. However, you can still get in a workout and beat the heat.
Here are a few pointers to help you along the way:
- First the good news: your joints and muscles are warmer in the summer, and a warmed up muscle is less likely to get injured.
- You must keep yourself properly hydrated and have access to a source of water at all times. Listen to your body and take sips of water before, after, and during workouts as and when your body demands.
- Wear clothes that are comfortable and made of wicking fabric that draws water away from your body while allowing you to remain cool.
- Use sun protection when training in the sun to avoid the harmful effects of UV rays.
- If you feel your body begin to heat up, take the intensity of your workout down a notch or take a break.
- The best time to work out in the summer would be either in the morning or evening, when the temperature is lower. It is best to avoid the sun between 10 am and 3 pm.
- Try to follow a shady trail or pathway while jogging.
- Replenish salts and electrolytes lost through vigorous activities to prevent muscle cramping.
- Check the local weather forecast before going outside for a run.
The location you chose to exercise can also make a big difference in how you cope with the heat. A jog in the woods or along a breezy beach can provide a cooler, much more conducive environment for a pleasant workout. Swimming is another excellent summer time activity that can get you in great shape. In case you do not know how to swim, you can try simple pool exercises like walking in waist deep water. The water provides greater resistance for your body to work against, and the buoyancy is easier on your joints.
If the temperature is very high it’s smart to workout indoors – at home or at the gym. Stair climbing, speed walking in a mall, and calisthenics at home are other fun ways of including exercises in a hot summer day.
Always exercise wisely by avoiding dehydration and sunburns. Staying active and releasing those endorphins during the summer can lead to a leaner, fitter, and happier you.
Dr. Domb is a nationally recognized orthopaedic surgeon specializing in sports medicine and arthroscopic surgery of the hip, shoulder and knee. A noted pioneer in advanced new techniques in hip arthroscopy, he delivers innovative treatments for patients with hip injuries such as impingement and labral tears. Dr. Domb is also an expert in arthroscopic surgery of the shoulder and knee, adept in specialized techniques including arthroscopic rotator cuff repair and all-inside ACL reconstruction.