Summer can be the most fun time to be outdoors, especially for exercise, physical or leisure activity. However, it can also be the most risky due to extreme temperatures and conditions. Not to worry, because we have made a checklist of tips for you to use to better keep you safe and comfortable while outdoors during extreme heat!
1. Choose your time wisely!
If your goal is to perform at your best during exercise or be comfortable during leisure activity, choosing the hottest time of the day (e.g., 12-2 pm) is probably not your best bet. Extreme heat can be uncomfortable and cause you to sweat excessively, which can lead to dehydration and decreased performance. So instead, choose an earlier morning time or later afternoon time to complete your activity.
2. Fashion!
Not really fashion, but you do want to choose your clothing accordingly. What we mean by this is, you probably want to avoid textures like cotton or wool that keep you warm. Instead, choose synthetic, breathable clothing that helps you stay cool and dry. Also, avoid dark colors, like black or navy blue, which attract heat, and instead choose lighter colors.
3. SPF 10,000!
Sunscreen is always a great recommendation anytime you are outside longer than 30 minutes. Getting some vitamin D without completely shielding your skin from the sun is perfectly healthy and fine, but up to a certain time! So, if you are outdoors for long periods or have a family history of skin conditions, apply some sunscreen with the doctor recommended SPF strength!
4. “Water is better!” - Bobby Boucher
Growing up in southern Louisiana, the movie “The Waterboy” could not be further from reality - haha! But, it’s always a great reference to remind people of the importance of hydration. I’m sure you won’t forget it now!
However, hydration should not just be from water though! As you sweat, you aren’t just losing water but also electrolytes. So, make sure to replenish and even pre-hydrate with sports drinks and in addition to water. We recommend drinking around 16 ounces of water/sports drink prior to activity, and then replenish with around 125% of the liquid weight you have lost with the water/sports drink combo.