Walking or running outdoors? 11 tips to stay safe in the heat
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The summer is only just beginning and sky-high temperatures are already making it difficult to exercise outdoors.
Walking or running outside in the heat is not only uncomfortable, it can be dangerous. The good news is that in addition to knowing the signs of heatstroke, there are simple things you can do to make that steamy outdoor walk or run a little more comfortable and help your body recover faster afterward.
TODAY fitness contributor Stephanie Mansour and TODAY nutrition editor and sports dietitian Natalie Rizzo share their top tips for staying safe and cool while exercising outdoors this summer.
What to do before exercising in the heat
Before you even start exercising there are things you can do that will help you beat the heat.
Consider your schedule. “Pay attention to when it will be sunniest and hottest during the day,” says Mansour. “You may have to shift your workout earlier in the morning or later in the evening when the sun is starting to set.”
Hydrate beforehand. “Hydration should start before the workout even begins — if you go into a hot workout dehydrated, you’re setting yourself up to fail,” says Rizzo. “Make sure you drink plenty of water in the pre-workout stage so that your urine is a light yellow color. You can also eat fruits and veggies that are rich in water for hydration and fuel.”
Fuel up with the right pre-workout snack: "Exercising in the heat can increase your time to exhaustion, meaning you’ll feel more sluggish and want to quit sooner. That’s why it’s really important to eat a pre-workout snack to make sure your energy stores are topped off," says Rizzo. "A simple carb-rich snack, like a piece of fruit or toast, 30-60 minutes before exercise should help boost energy levels. Since it’s hot and you’ll be sweating a lot, have something that has electrolytes and provides some fluid too, like an orange or watermelon. Salty foods, like pretzels, can also provide energy and help maintain sodium balance during a hot sweaty workout."
Choose your clothing wisely. “When working out, it feels warmer than when you’re at rest, so dress lighter than you may think. This is for indoor and outdoor workouts. Even if you’re working out inside, the humidity may be higher,” says Mansour. She also recommended wearing loose clothing to promote better airflow around your body and allow sweat to evaporate, and opting for breathable fabrics in light colors, which allow heat to reflect off instead of absorb.
Tips for exercising in the heat
While you’re exercising outside in hot weather, your focus should be on staying hydrated and listening to your body — and knowing when it’s time to slow down or take a break.
Hydrate: "Drink before, during and after exercise in the heat," says Rizzo. Aim to drink 8 ounces of cold water for every 15 minutes of exercise, advises Mansour. “Consider investing in a water bottle that keeps your water cold or knowing stops along the way where you can get a drink,” she adds.
Consider electrolytes: "You lose fluid and electrolytes, like sodium and potassium, through sweat. Replacing those electrolytes, in addition to fluid, keeps you hydrated, especially in the heat when you’re sweating profusely," says Rizzo. "Add an electrolyte tablet to your water bottle and take small sips often throughout your workout."
Listen to your body. “Pay attention to what your body is telling you. This is less about feeling hot and sweating more than usual — that’s a given! But telltale signs that you need to rest and take a break include feeling muscle cramps, nausea, dizziness or light-headedness,” says Mansour. “You don’t have to stop, but take a break, hydrate and find some shade to cool down. Then, listen to your body. If you’re too fatigued to continue, that’s OK. But if you just need a break and are ready to continue on, go ahead.”
How to cool down after exercising in the heat
Once your workout is complete, there are things you can do to help your body cool down.
Stretch: “Do your stretches while you’re still warm,” says Mansour. She suggests adding a cold washcloth or bandana on the back of your neck or applying ice cubes to your wrists while stretching to help bring your body temperature down.
Breath: Mansour recommends practicing these two breathing techniques as you stretch: a cooling breath and a lion’s breath. To perform a cooling breath, curl the sides of your tongue and breathe in and out through your mouth. To perform a lion’s breath, inhale and scrunch up your face tight, then exhale with an open mouth and your tongue sticking out.
Keep hydrating: "There’s a very good chance that you’ll end the workout in a dehydrated state. Follow these tips to rehydrate as soon as possible," says Rizzo.
Enjoy a post-workout snack: “In addition to drinking fluid, eat water-rich fruits and veggies to increase your fluid and electrolyte intake," says Rizzo. Mansour says some of her favorite post-workout snacks include: cold Greek yogurt with fruit, homemade coconut water and fruit popsicles (full of replenishing electrolytes), a cold protein smoothie, a salad with cold, grilled chicken and hydrating foods like watermelon cubes or cucumber slices.
This article was originally published on TODAY.com
