Tips to Stay Active in Warm Weather

BySara Wilson
Tips to Stay Active in Warm Weather-ced20543

When the summer months arrive, spending time outside may become difficult due to the heat. Even sun lovers may find themselves avoiding the heat and humidity. It’s easier to stay inside where it’s cool and air-conditioned. But, you do not have to give up your workouts just because of the weather. As long as you take some precautions, you can stay active all summer long. UK online pharmacy will give you some tips on staying active during the summer to enjoy the season while staying healthy.

Tips to Stay Active in Warm Weather

Timing is Key

Avoid exercising during the hottest part of the day, usually between 10 a.m. and 4 p.m. If you must exercise during these hours, make sure to do it in a cool, shady area.

Hydrate, Hydrate, Hydrate

This is crucial all year round, but it’s especially vital in the summer. Make sure to drink plenty of water before, during, and after your workout. If you are going to be out for an extended time, carry a water bottle.

Dress for Success

Wearing suitable clothing can make a big difference in how comfortable you are while working out. Lightweight, breathable fabrics will help keep you cool. And if you’re going to be outside, make sure to wear sunscreen and a hat to protect yourself from the sun’s harmful rays.

Listen to Your Body

If you feel dizzy, lightheaded, or nauseous, it’s time to call it quits. Do not push yourself too hard in the heat. If you are not used to exercising in warm weather, start slowly and gradually increasing your intensity level. Take breaks as needed, and make sure to drink plenty of fluids.

Doctor’s Orders

If you have cardiovascular disease, diabetes, other chronic diseases, or any medical issues, consult your doctor before beginning an exercise program or going outside to work out in the heat.

Keep Cool as You Refuel

Eat light meals before and after your workout. Avoid high-protein foods, which can make you feel sluggish in the heat. Eat foods such as:

  • Fruits that are frozen or chilled.
  • Homemade popsicles made with fruit juice or yogurt.
  • Vegetables that are lightly steamed or served chilled.
  • Cold soup.
  • Fruit smoothie.
  • Salads like this one loaded with vegetables, beans, legumes, and heart-healthy fish such as albacore tuna or salmon are low in calories.
  • Chilled raw vegetables like cucumbers, carrots, and celery.

Vitamins and supplements are a great way to stay healthy. So either get them from the food you eat or take them as supplements.

Beat the Heat

If you can’t seem to handle the heat, don’t skip out on your workout or physical activity session!

  • Find indoor activities: There are plenty of activities you can do indoors when it’s hot outside. Take a fitness class at a gym, walk laps around the mall, or invest in a home gym and work out in the comfort of your own air-conditioned home.
  • Work out at night: Wait until the sun goes down to head outside for a walk, run, or bike ride. It will be more relaxed, but you’ll also avoid peak traffic times and enjoy the city or nature at a different time of day.
  • Get creative: There are endless possibilities for working out in the summer. Take a dip in a pool, go for a stand-up paddleboard (SUP) yoga class, or try your hand at outdoor rock climbing.

Whatever you do, don’t let the summer heat keep you from being active. With planning and preparation, you can stay cool, comfortable, and safe all season long.

Recognize the Symptoms of Heat-Related Illness

According to the National Institutes of Health, high temperatures and humidity can induce heat illnesses or situations.

Dehydration may occur if you don’t replace the fluids lost through sweating. If you are somewhat dehydrated, you might feel terrible and be at a higher risk of heat-related harms such as heat exhaustion and heat stroke.

Look for these symptoms of minor to moderate dehydration:

  • Thirst
  • Dry or sticky mouth
  • Dry, cool skin
  • Headache
  • Muscle cramps
  • Not urinating much or darker-colored urine

Signs of severe dehydration:

  • Not urinating or very dark-colored urine
  • Dry, shriveled skin
  • Irritability or perplexity
  • Dizziness or a feeling of lightheadedness
  • A fast heart rate
  • Taking rapid breaths
  • Fatigue or listlessness
  • Unconsciousness

Heat cramps are the stage of heat illness and can exhibit some of the same symptoms as dehydration:

  • Leg and abdominal cramps are both common
  • Very heavy sweating
  • Fatigue
  • Thirst

Heat exhaustion symptoms include:

  • Headache
  • Dizziness or a sensation of faintness
  • Weakness
  • Cool, moist skin
  • Dark urine
  • Nausea and vomiting

If you experience heat cramps, dehydration, or heat exhaustion:

  • Stop exercising and move to a more relaxed place.
  • Pour some water or suck on ice cubes.
  • Move to the shade or inside as soon as possible.
  • Douse yourself with cold water to decrease your body heat.
  • Apply cold, wet clothes to your body or take a cool shower.
  • If your problem doesn’t improve or gets worse, see a doctor.

What If I’m Recovering from a Heart Attack or a Stroke?

After a heart attack, many individuals are hesitant to exercise. However, regular physical activity may help you avoid another heart attack.

The AHA stated in 2014 stating that doctors should encourage stroke patients to exercise since there is substantial evidence that physical activity and post-stroke rehabilitation can boost cardiac fitness, walking ability, and upper arm strength.

A healthy heart and circulatory system are vital for maintaining an average body temperature. If you have heart disease or have had a heart attack or stroke, check with your doctor before starting or improving your physical activity during hot weather.

Read here to know how one can get rid of hay fever symptoms this season.

The Bottom Line

UK online pharmacy suggests that summer is the perfect time to get outside and enjoy all that nature offers. But it’s also essential to take some precautions to avoid heat-related illness.

Be sure to stay hydrated, take rests in shady or air-conditioned areas, and recognize the symptoms of dehydration, heat cramps, heat exhaustion, and heat stroke. And if you’re recovering from a heart attack or stroke, check with your doctor before starting any exercise. You can stay safe and active all summer long with some simple precautions!