Exercising Outdoors

Exercising outdoors in summer can be enjoyable and effective, but the heat brings some important safety considerations. Here are a few things to remember when exercising in the summer months:  

Stay hydrated 

• Drink fluids before, during and after exercise. Don’t wait until you’re thirsty.  

Avoid peak heat hours 

• The hottest part of the day is usually between 10 a.m. and 4 p.m. Aim for early morning or evening workouts when the temperature drops to avoid heat-related illnesses.  

Dress for the weather 

• Wear light-colored fabrics that reflect sunlight. 
• Choose lightweight, loose-fitting, breathable clothing. 
• Wear a hat and sunglasses. 

Wear sunscreen 

• Apply sunscreen before going outside. Experts recommend sunscreen with SPF 30 or higher.  
• Reapply according to product instructions, especially if you are sweating heavily.  

Plan your route 

• Choose routes that are shaded and avoid areas with heavy traffic.  
• Take your cell phone with you in case you need medical assistance. 

Bring an exercise partner 

• Exercising with a friend is more fun and if you start to feel dizzy from dehydration, your friend can help get you indoors or call for medical assistance if needed.  

It’s good to get outside, breathe some fresh air and enjoy the scenery. But, staying safe is key when you exercise outside.