Summer can make exercising outdoors a challenge due to heat and humidity. When temperatures rise, your body works hard to stay cool by sweating. Dr. Oluseun Olufade explains that sweat evaporates from your skin, helping to lower your body temperature. However, if the heat you generate exceeds what you lose, serious issues like heat exhaustion or heatstroke can occur. Symptoms include nausea, high body temperature (over 103°F), and confusion.
To safely exercise in hot weather, start by letting your body acclimate gradually over 10 to 14 days. Hydration is crucial; drink at least 1 ounce of water per 2 pounds of body weight daily. Eating water-rich foods like cucumbers and watermelon can also help. Wear loose, light-colored clothing and apply sunscreen with at least SPF 30 to protect against sun damage.
Avoid exercising during peak sun hours (10 a.m. to 4 p.m.) and keep an eye on the Air Quality Index (AQI). If the AQI is above 50, consider moving your workout indoors. Tailor your routine to the weather by lowering intensity on particularly hot days.
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