Many people find exercising outdoors enjoyable, especially in the spring, summer and fall months. But, exercising in hot weather can increase your core body temperature, and put extra stress on your body, according to the Mayo Clinic. With the temperatures warming up, it’s important to take a few simple safety precautions when exercising outdoors. Use these tips from the Mayo Clinic to learn how to avoid heat related illnesses:
- Hydrate with water or sports drinks
Dehydration is a big factor in heat illness, and can be avoided by drinking plenty of fluids throughout the day, and especially while exercising. The Mayo Clinic suggests drinking a sports drink instead of water if you plan to exercise for an hour or longer. Staying hydrated helps your body sweat and stay cool.
- Wear sunscreen
Before you leave the house to work out, be sure to apply sunscreen to protect your skin from damaging UVA and UVB rays. Sun burns can impact your body’s ability to cool down, according to Mayo Clinic. Additionally, sun damage is a leading cause of skin cancer.
- Avoid exercising midday
The sun is at its peak of intensity midday. Choose to exercise in the mornings or evenings, when there is more shade and its cooler outdoors.
- Keep an eye on the weather
Follow the weather forecasts for the week and keep a close eye on conditions so you can plan head. Pay particular attention to heat alerts, and make alternate exercise plans if the weather will be too hot.
- Dress for the weather
Wear lightweight, breathable clothes to help sweat evaporate and reflect heat, and avoid dark colors. The Mayo Clinic also recommends wearing a light-colored, wide-brimmed hat.
If you experience muscle cramps, nausea or vomiting, weakness, headache, dizziness or confusion, you need to get hydrated and lower your body temperature. The Mayo Clinic recommends removing extra clothing or equipment, drinking fluids and wetting your body down with cool water. If the symptoms persist after 30 minutes, seek medical help immediately.
Exercise is an important part of creating a good work-life balance. Many organizations offer employee wellness programs for their teams, and promote healthy eating and exercise habits. If you’re interested in learning more about the benefits of a workplace wellness program, contact the AssuredPartners NL Employee Benefits team.Share This: