Workout Tips: 6 Saftey Reminders For Working Out In Hot Weather

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Exercising and air temperature greatly contribute to core body temperature. Exercising in hot temperatures adds stress to the body, which can lead to very serious illnesses, states Mayo Clinic.

Some heat-related illnesses that can occur due to rising body temperatures include: heat cramps, heat snyncope and exercise-associated collapse, heat exhaustion and heat stroke.

Listed below are some safety reminders to help keep cool while exercising in the heat.

1. Hydrate

Sweating is the body's natural cooling system. According to Pritikin, there is a tendency for the body's cooling system to fail if exposed to heat for too long, resulting in heat exhaustion. Drinking water is important to keep cool while working out.

2. Dress Appropriately

Wearing lightweight, loose-fitting clothing can increase sweat evaporation and keep the body cooler. Mayo Clinic recommends avoiding clothes that are dark in color because they have the tendency to absorb more heat. The site also advises wearing a light-colored, wide-brimmed hat, if at all possible.

3. Try Precooling

Precooling before exercising is particularly important for athletes working out. Triathlete has learned that heat can cause the brain to restrict muscle activity in order to maintain a normal core body temperature, which can affect an athlete's performance.

Precooling can greatly improve performance during workout sessions. Cooling down in front of the air conditioning unit or taking a cool bath before exercising can cool the body down before a session.

4. Apply Sunscreen

Woman's Day suggests putting on some SPF 15 or higher, if you are planning on exercising outdoors during the day, to prevent sunburn. The site recommends buying an oil-free formula, which does not interfere with the body's natural cooling system. Additionally, to avoid eye irritation, it is best to purchase sweat-proof sunscreen.

5. Timing is Key

Working out in the middle of the day is ill-advised, as per 12WBT. Watch the weather forecast before planning a workout session outside. When temperatures are high, it is better to exercise either in the early morning like 5 a.m.–7 a.m. or late at night after sunset.

6. Exercise Inside

If it is too hot, exercising inside with a workout DVD or heading to an air conditioned gym could be better options. However, if outdoor exercise is a must, 12WBT suggests decreasing the intensity of the workout, so it is less vigorous. In addition, take frequent breaks and, as much as possible, try to stay under the shade.

More tips on keeping cool while exercising in the heat can be seen in the video below.