This Summer the Heat is On: Here Are Some Tips for Safe Exercising Outside

I have been a Florida resident since 1993 and I honestly cannot remember it being this hot. Since it is summer, this is a good opportunity to review some of the do’s and don’ts of exercising safely and effectively in the heat.

DO’s

• Do drink plenty of water. Take it from me – I went for a walk/run last week and did bring a bottle of water but it was not enough. I was starting to feel the signs of dehydration. So please plan ahead. A person should drink at least 8 to 12 cups of water a day while working out in the heat.
• Do exercise early in the morning or early evening. Try to avoid exercising between 10 a.m. and 2:30 p.m.
• Do wear sunscreen and loose-fitting clothing, preferably made of cotton or sweat-wicking fabric.
• Do try to find shade while biking, running and walking. Exercise at a moderate pace.
• Do take your workout inside. Come join us at any of our five Martin Memorial Health and Fitness Centers.

DON’Ts

• Don’t go “all out” while exercising in the heat. This is a time to use common sense.
• Don’t continue to exercise if you are feeling dizzy, nauseous or faint. These are signs of heat exhaustion. This happens when the body is overstressed from the heat and is trying to regulate its temperature. It’s important to find shade and water immediately.
• Don’t compete in events such as 5K races during the hottest part of the day.

Most of the above tips are reminders about the heat; we must not forget that we live in a place where lightening is also a concern. Please keep your eyes on the sky. If you choose to exercise in the early evening, it is highly possible to have one of our famous thunder storms hit suddenly. Please take a look at the sky from time to time but always keep your eyes on the road.

--Jane Reynolds
Health and Fitness Technician
Hospital South Health and Fitness