With gyms closed around the country, there’s never been a better time to workout outside.
Stay safe by following these tips for exercising in hot weather.
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During exercise in hotter temperatures, our body does this great thing called thermoregulation.
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Thermoregulation is the bodys ability to maintain our internal temperature within a safe range, says Milton.
Thermoregulation causes sweating and increased blood flow.
Plus, these mechanisms become less effective in high heat.
When you exercise and its super hot out, you put yourself at risk for heat exhaustion and heatstroke.
A common symptom is to collapse or extreme fatigue or inability to continue exercising.
Core temperature would be between 98.6 F to less than 105F at this point.
Once your internal body temperature hits 105F, youre in heatstroke territory.
This situation requires immediate cooling.
Milton says that those with high BMI and low fitness levels are more at risk for developing heat-related illnesses.
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To stay safe, follow these tips for exercising in hot weather.
7 tips for exercising in hot weather
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And when its humid, its harder for your body to cool itself.
When the sweat on your skin evaporates, it takes heat away with it.
This is why humidity feels hotter than dry heat, says Milton.
Less evaporation triggers when the air is already saturated with moisture.
There are months there where you just literally cant workout outside, and thats okay.
Take it easy
Im a runner and I like to be outside.
I try not to do any extreme like speedwork or high-intensity training.
I have a go at keep it easy with a lot of grace to take breaks and hydrate.
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As the temperatures rise, Milton says to acclimatize yourself to the heat.
Stay hydrated
When exercising outside, be sure to hydrate well, says Milton.
You may need to take in up to 20 percent more fluid than usual.
And for after those long workouts, Milton says to be sure to also consume some carbohydrates.
Look clothes made from sweat-wicking or dry-fit materials.
This way, youre not directly exposed to the sun.
Wear sunscreen
Pilkington says that its important to wear sunscreen during your workouts to protect your skin.
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