Most people fail to realize just how dangerous exercising in extreme summer heat can be if proper strategies are not used. Any time a person exercises in the summer heat, they should be very conscious of the risks involved. Being sure to take every measure necessary to protect themselves from heatstroke, dehydration, tissue damage of the lungs, or even a heart attack. With the proper strategies and techniques, exercising in the summer heat can be a completely safe and healthy endeavor.

6 Great Tips to Exercise Safely in the Summer Heat

1. Stay Well Hydrated – One of the essential strategies to use when exercising in the summer heat is to stay well hydrated. Depending on your exertion level, you might need to drink up to 16-20 glasses of water per day to stave off dehydration or heat stroke. The amount of water required depends on the level of exertion.

2. Wear Proper Clothing – The trick to wearing proper clothing while exercising in the summer heat is to utilize clothing that is well ventilated and covers the skin as much as possible. A person should aim for exercise clothing made with thin synthetic materials such as dry-fit or rash-guard shirts, shorts, and leggings. Also, wear a hat to protect against sunburn.

3. Apply Sunscreen – Use broad-spectrum sunscreens with an SPF between 30 and 50; makes sure they protect against both UVA and UVB rays. Since you’ll be sweaty, water-resistant sunscreen is best. Be sure to apply liberally and reapply at least every two hours.

4. Exercise in The Morning or Evening – Another great strategy to use when exercising in the summer is to avoid the hottest parts of the day by exercising in the early morning or evening hours. This will help a person stay better hydrated, as well as protect their skin from overexposure to excess sunlight.

5. Avoid Excess Heat – Exercising in direct sunlight with temperatures above 85 degrees Fahrenheit or 30 degrees Celsius is considered risky, no matter what precautions are taken. This is especially true if a person already has underlying health issues such as heart disease, high blood pressure, or epilepsy. Excess heat exposure can be fatal to a person with health problems.

6. Find Adequate Shade – On hot summer days, the temperature difference between direct sunlight and shade can be up to 15 degrees Fahrenheit or 9 degrees Celsius. A game of basketball, weight lifting, aerobics, or any other exercise activity should be conducted in a well-shaded area.

By taking the proper precautions, you can ensure that your summer exercise routine stays on track.