But whether you are a fitness enthusiast or just getting started, it’s imperative to play it safe and adjust your program to hot weather conditions.  As the temperature and humidity rise, outdoor exercise can be potentially hazardous.  Exercisers must pay close attention to the body's heat-related warning signs such as increased fatigue, dizziness, headaches and cramps.  Follow these strategies for smart summer exercise to maximize your workout, boost your energy and minimize the risk of heat-related disorders such as heat cramps, heat exhaustion and heat stroke.

Give yourself time for acclimatization.  If the body is not accustomed to warm weather exercise, it takes approximately 10-14 days of exercise in those conditions to fully acclimatize.  During this time, the body makes adjustments to facilitate heat loss such as an increase in the rate of sweat, the body begins to sweat earlier, an increase in blood volume, and better distribution of sweat over the entire body.

Consider temperature and humidity.  Humid air prevents the evaporation of sweat.  When the combined temperature and humidity approaches the danger zone, take precautions.  Take a few minutes to familiarize yourself with the Heat Index chart.  Note how quickly conditions can become hazardous.  Be smart and avoid the risks of training during the hottest times of the day.  Take advantage of the extra daylight.  Early morning and evening hours provide us with an excellent opportunity to get in a great workout.

Dress properly for warm weather exercise.  Wear minimal clothing to provide greater skin surface area for heat dissipation.   Clothing should be loose, absorbent, and light in color to radiate (reflect) heat.  Consider wearing a protective hat.  Rubber or plastic suits should be avoided at all times.  And, of course, beware of sunburn.  When choosing sun protection, be sure not to use an oil-based sunscreen or suntan oil.

Don’t expect peak performance during hot weather.  The heart works harder, some blood is shunted to the skin and less is delivered to the working muscles.  Consider reducing intensity levels because when training in the heat you won’t have to work as hard to elevate your heart rate.  In fact, it’s a great time to get into the habit of wearing a heart rate monitor.  Also, consider reducing your total workout time by 25% to reduce the effects of weather stress on your body.

Drink before, during and after exercise.  The maintenance of bodily fluids is essential to maintaining proper body temperature. To determine the proper hydration to fit your individual needs, check out the hydration calculator at www.propelfitnesswater.com.  By entering exercise mode, intensity level, duration, body weight and temperature, you can receive customized fluid intake recommendations.

What about sports drinks?  Cool water should be used to replace fluids during short-term exercise (less than one hour).  Electrolyte replacement drinks, commonly known as sports drinks, are unnecessary for the normal short-term exercise session.  Plus, many sports drinks are packed with sugar and calories, and represent an unneeded source of calories.  However, sports drinks do provide a significant physiological advantage over water during prolonged exercise (greater than one hour) when profuse sweating occurs.

Boost your energy levels and enjoy an active summer!  Don’t let the summer heat be a deterrent – or an excuse – to participating in regular exercise.  Simply follow these strategies for smart summer exercise and get moving!  For questions regarding summer exercise or other wellness-related topics, please contact me at samantha@optimomfitness.com.

Here's to outstanding wellness, Samantha.

Samantha Roehrig
samantha@optimomfitness.com

Mom to Reese (6) and Laine (3), Samantha enjoys triathlon training, hiking, and healthy cooking, and she is the founder of Optimom Fitness.