How to stay safe and hydrated during outdoor workouts

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Summer has arrived and here are some tips on staying safe and hydrated during outdoor workouts


Hydration is Key: Drink water before, during, and after your workout. Hydrate well before heading out, and carry a water bottle with you to sip on during your activity. In hot weather, it’s important to drink even more water than usual to compensate for the extra sweating. Consider electrolyte-replenishing drinks or sports drinks that contain essential minerals like sodium, potassium, and magnesium to replenish what you lose through sweat. Avoid excessive consumption of caffeinated or alcoholic beverages as they can dehydrate you.


Time Your Workouts Wisely: Schedule your workouts during cooler parts of the day, such as early morning or late evening, to avoid the peak heat. If you must exercise during hotter times, seek out shaded areas, trails, or parks with trees to reduce sun exposure. Be aware of heat advisories or poor air quality warnings in your area and adjust your workout plans accordingly.


Pace Yourself: Start your workout with a proper warm-up to prepare your body for the activity and gradually increase the intensity.
Listen to your body and pay attention to signs of heat-related illnesses like dizziness, nausea, cramps, or excessive fatigue. If you experience any of these symptoms, take a break, find shade, and hydrate. Consider modifying your workout intensity or duration during extremely hot and humid days.


Stay Safe in the Sun: Wear a broad-spectrum sunscreen with an SPF of 30 or higher to protect your skin from harmful UV rays.
Use a sweat-resistant sunscreen and remember to reapply it as directed. Consider wearing protective gear, such as a hat, sunglasses, and lightweight, breathable clothing that covers your skin. Be mindful of the sun’s strength, especially between 10 a.m. and 4 p.m., when UV rays are most intense.


Be Prepared: Bring a small towel to wipe away sweat and prevent it from getting into your eyes. Carry a small first aid kit with basic supplies like bandages, blister pads, and antiseptic wipes. Inform a friend or family member about your workout plans, especially if you’re going alone or exploring new areas.


By following these tips, you can help ensure your safety and maintain proper hydration during outdoor workouts. Remember to listen to your body, adapt to the weather conditions, and enjoy your fitness activities responsibly.