Beat the heat when you exercise outside

When the weather is pleasant, it’s hard to resist skipping the gym to exercise outdoors instead. Do take a few precautions when the temperatures rise, however. Try to schedule your workout for the early morning or evening hours, and look for jogging or cycling routes that offer plenty of shade. The emergency care team at Good Samaritan Hospital hopes we won’t see you in our ER this summer, but we’re always here to help when you need us most.

Know your physical limitations
Exercising safely outdoors during the hot summer months requires a little preparation. If you have an underlying medical condition, such as heart disease or kidney disease, check with your doctor to make sure it’s safe for you to work out in hot temperatures.

Look up the weather forecast before you head out. If it’s particularly hot or humid, consider going to the pool to swim some laps or working out in an air conditioned gym instead.

Wear appropriate workout clothes
Choose lightly colored clothing to reflect the sunlight. Look for clothes made from materials that wick sweat away from your body. Some outdoor enthusiasts take the extra step of wearing workout clothes labeled to reduce UV exposure.

Wear sunglasses with broad-spectrum protection against UV rays, as sunlight can increase the risk of cataracts. Don’t forget your sunscreen, either. Look for sweat-resistant sunscreen and reapply it every two hours.

Prevent dehydration
Bring enough water with you to work out safely outdoors. If you’re planning a particularly long or intense workout, a sports beverage may be more appropriate, as it will replace your lost electrolytes. Serious athletes may wish to invest in a hydration backpack.

Stay hydrated before and after your workout, too. Drink non-caffeinated fluids throughout the day, and munch on water-rich foods like cucumbers and watermelon.

Good Samaritan Hospital can help families in San Jose get and stay active for better quality of life. We offer comprehensive outpatient rehabilitation for injured athletes who need to get back on their feet. Call our hospital at (888) 724-2362 to request a referral.

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