Exercising: When The Heat Is On – Be Cool!

Summer is the perfect time to get out and enjoy the weather and exercise to your heart’s content. Unless you live in the Valley of the Sun, and then certain precautions must be taken to keep your cool. Here are some exercise tips to survive the summer heat in the Valley.

1. Exercise early or late: If possible, avoid exercising at the hottest times of the day, this is generally between 12:00 pm and 4:00 pm. Also, do not disregard heat alerts. On especially hot days, exercise even earlier.
2. Acclimate to the heat: If you have recently moved to the Valley of the Sun start slow. If you are a native but accustomed to working out indoors in the air-conditioned gym, start with brief less intense workouts and slowly increase as tolerated.
3. Wear loose, light-colored clothing: Lighter-colored clothing reflects most of the visible wavelengths which, in turn, absorbs less heat. Darker clothing absorbs more heat, which you do not need when the summer sun’s baking down on you.
4. Wear sun protection: Apply sunscreen 30 minutes prior to going outside and reapply every 1-2 hours. Sunburn increases your risk of skin cancer.
5. Hydrate: Before you head into the summer heat, drink a glass or two of water. Bring a bottle with you and take a drink every 15 minutes whether you think you need it or not. Upon finishing, toast yourself by drinking another couple glasses (of water).
6. Listen to your body: If you are working out and start feeling, faint, dizzy, nauseated, or start developing muscle cramps, or headaches or your heart starts racing, get out of the heat. Your body is telling you that something is wrong. Find some shade, drink some water, eat a snack, and rest. If you persist and stay in the sun when these symptoms start you are asking for problems – problems that could kill.

When it comes to soaring temperatures in the Valley of the Sun during the summer months, be cool. The average temperature in Phoenix in July is around 106 degrees. Follow the above guidelines and stay safe and enjoy exercising even when the heat is on.