When the weather gets warm, many people ditch the gym and opt to head outside for their workouts. But as the temperatures rise, so does your risk of suffering from a heat-related illness. So whether you’re running, biking, or walking, make sure you’re taking every precaution possible to keep yourself safe during your summer sweat sessions. Check out these six safety tips you should put into practice when heading outdoors.
1. Stay hydrated
When you’re working up a sweat in the summer sun, you can easily lose up to a quart of water an hour, according to How Stuff Works. It is crucial to drink water before, during, and after exercising, so your body doesn’t have the chance to become dehydrated. Make sure it’s strategic sipping, too. You can’t just chug a huge bottle of water and call it a day, because your body can only absorb eight ounces of cold water every 20 minutes. In order to stay hydrated, you need to continue drinking fluids even after you no longer feel thirsty.
If you’re going to be outdoors for a long workout, make sure you bring water with you. Active suggests carrying a bottle of water during your workout, or even investing in a hydration belt that will prevent you from having to hold anything. Take a drink every 15 minutes even if you feel like you’re not thirsty. You can also replenish your electrolytes and salt intake by using capsules, such as SUCCEED, which are small packs of sodium and electrolytes that help keep your system in balance.