Q: Now that it is June, what are some tips for exercising in the summer weather?

A: A warm summer day is a great motivator to get outside and be active.  Below are some tips to exercise effectively this summer.

  1. Prioritize exercise – During the winter, you could not wait for the weather to improve.  Now that we have good weather, make getting outside a top priority.
  2. Acclimatization – National Athletic Trainers’ Association (NATA) guidelines say it can take 10 to 14 days to adjust to warmer and more humid weather.  As such, exercise intensity should increase as acclimatization occurs.
  3. Time of day – Be aware of the hottest part of the day (between 10 am and 4 pm.)
  4. Apparel
    1. Clothing should be loose and light for better air circulation over your skin.
    2. Light in color to reflect the sun.
    3. Dri-Fit type materials help move sweat away from the body.
  5. Sun Block – Protect your skin and reapply sun block every two hours.
  6. Hydration
    1. Stay hydrated throughout the day.
    2. Pre and post exercise will require additional hydration in warm/humid weather.
  7. Check Forecast – If there is a heat advisory, poor air quality, or wet weather in the forecast, adjust your workouts accordingly.
  8. Recognize your body’s warning signals –  Stop if you feel faint, weak, or nauseous.

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