During the summer months, there are so many fun activities to do outdoors! Whether it be canoeing on the water, daily outdoor runs, biking, or a pick-up game with a friend, there are endless ways to stay active while enjoying the beauty of the outdoors. But if you aren’t careful, the high temperatures and intense sunlight can be dangerous to your health. Follow these 7 tips to avoid injuries and stay healthy during your outdoor exercise and activities.
1. Stay hydrated
Hydration is essential for good health. Not only is water 75% of your muscles, but it also helps to regulate your internal body temperature and protect vital organs. The American Council on Exercise suggests that you should drink 17-20 ounces of water 2-3 hours before your workout, 8 ounces of water 20-30 minutes before your workout or during your warmup, 7-10 ounces of water every 10-20 minutes during your workout, and 8 ounces of water within a half-hour of completing your workout. Since everyone’s body is different, talk to a medical professional about how much water is right for you while exercising.
2. Exercise in early morning or evening
To avoid heatstroke and heat exhaustion, do not exercise outdoors from 10 a.m. to 3 p.m. If you are most productive in the morning, try waking up an hour earlier and take a walk outside before the sun is at its strongest and the temperature reaches the highest point. If you prefer to exercise at night, take a bike ride or walk at sunset.
3. Wear lightweight clothing
The type of clothes you wear can either hinder or help you during a workout. Lightweight, breathable fabrics will help you stay cool, as it will allow air to reach your body. When exercising outdoors, choose light colors as they will reflect the heat, which helps keep you cooler. Wearing a hat can help shield your eyes from the bright sunlight if you’re exercising when the sun is rising or setting.