Summer is here, and with it comes the heat.
If you exercise during a heatwave, you may find it more difficult to breathe. The air may feel hotter and drier than usual, which can make your throat feel sore and scratchy. You may also sweat more than usual.
If you’re working out outdoors, be sure to take some precautions against the sun’s harmful UV rays. Even if you’re not sweating, you still need protection from the sun. Here are six tips to keep your workout safe in the sun:
- Dress in light-colored clothing that covers most of your skin surface area; wear long sleeves and pants (pants can provide more protection than shorts). Consider wearing natural fabrics such as cotton or linen rather than artificial fibers like polyester because they help reflect ultraviolet rays away from your skin surface area.
- It’s important to stay hydrated when exercising in the sun. Drink plenty of water before, during, and after exercise to keep yourself cool and hydrated. You should also check with your doctor or pharmacist before taking any supplements that contain electrolytes like potassium or sodium because they can affect how well your body absorbs fluid.
- Cool down after exercise by walking slowly or sitting down for 10 minutes before having a shower or bath.
- Avoid peak sunlight hours (10 am-4 pm); consider an early morning or evening workout instead so less UV exposure occurs during these hours.
- Use sunscreen with at least SPF 30 on all exposed skin 15 minutes before going outside and reapply every two hours while outside or sweating heavily.
- Keep cool by shading yourself from the sun with an umbrella or parasol if possible and avoiding direct sunlight whenever possible; wear sunglasses to protect your eyes from UV rays which can cause heat exhaustion and sunburn