Staying Fit and Heat-Smart All Summer Long


It can be tempting to slack off on your workout routine during the hot summer months. Unfortunately, if you’re physically inactive for just four to six weeks, you’ll lose the benefits of exercise. Instead, modify your workout routine to protect your health when the temperatures soar. You may wish to consider talking to a physician at your local hospital about exercise safety during the summer.

Schedule Your Workout Carefully

During the first one to two weeks of summertime temperatures, it’s a good idea to ease up on your workout routine a little. Allow your body to gradually acclimate to the soaring temperatures by temporarily reducing the intensity and duration of your workout. Throughout the summer, try to schedule your workouts for the cooler parts of the day. If you can’t find the time to exercise in the early morning or evening hours, you may wish to join a local gym to work out in the air conditioning.

Dress Appropriately for the Weather

Wearing appropriate workout clothes is essential for exercising outdoors during the summer months. Choose lightweight fabrics that “breathe,” such as cotton. Select workout clothes in vibrant colors to reflect the sun’s rays. And remember to apply sunscreen before heading outdoors.

Stay Well Hydrated

It’s no surprise that you’re more likely to sweat heavily when working out in hot temperatures. Replacing your lost fluids and minerals is crucial for preventing heat-related illnesses. Drink plenty of water before, during, and after each workout. Choose low-sugar sports drinks to replace your lost minerals. Use a small pouch that fits around your waist to hold your water bottle while you work out. Or, consider investing in a hydration backpack, especially if you plan long workouts.

Learn the Symptoms of Heat-Related Illnesses

If you feel dizzy, faint, nauseous, or confused, you could have a heat-related illness. These are just a few of the symptoms; your doctor can provide you with further guidance. If you do experience possible symptoms of heat exhaustion or heatstroke, stop working out immediately and go to a nearby hospital.

Riverside Community Hospital is your source for comprehensive healthcare, including emergency medical services, bariatric weight loss, OB/GYN care, and much more. Residents of the Riverside area can call our hospital at (951) 788-3000 to speak with a registered nurse. If you think you’re experiencing a severe heat-related illness, please call 911 for emergency transportation to our hospital.

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