Summer is here!

IF YOU LIKE TO EXERCISE OUTDOORS, HERE ARE 6 TIPS HOW TO STAY SAFE AND WELL;

1. Drink up!

While you’re exercising, drink 8 to 10 ounces of water every 20 minutes. After exercise, drink more – at minimum, another 8 ounces.

Another great way to help re-hydrate during a break in physical activity is to eat a piece of fruit, such as an apple or orange, or even carrots or celery sticks.

2. Ease up.

If you’re used to working out in cooler climates, take it easy at first. Just accept the fact that you can’t do what you normally do.

3. Avoid the hottest part of the day.

Rise early to catch the cool of the morning, or go out at sunset or later. In the heat of midday, take cover under shade. Jump in a pool.

4. Wear light-colored, lightweight clothing.

Dark colors absorb the heat, which can make you feel as if you’re wrapped in a warm blanket. Heavyweight, tight-fitting clothing will also heat you up. Keep it loose. Keep it light. More air will be able to circulate over your skin, keeping you cool.

5. Eat snacks to maintain energy.

But pick juicy snacks like fruit. The last thing you need in scorching heat are dry snacks like crackers, popcorn, or energy bars that require your body to add water.

6. Know when to say, “I’m going inside.”

Okay, okay, it kills you not to finish your four-mile workout. Listen to your body. If you’re feeling any of the following, find air-conditioned comfort fast.

Weakness

Light-headedness

Dizziness

Paling of the skin

Headache

Muscle cramps

Nausea or vomiting

Rapid heartbeat

Remember that even a 20-minute workout has positive health effects.

Shannon M. Pulsipher

NASM CPT, CES, PES, BCS, CNC