Exercising outside is invigorating, and something about it helps boost your mood that you can’t get from the gym. If you don’t exercise outside, you should try it. However, no matter how much you like the outside, it can get hot during the summer. Warm weather brings beautiful sunny days and more daylight for much of the world. It also means high temperatures, humid air, and more extreme weather.
That doesn’t mean you must avoid the outdoors during the summer if you want to participate in outdoor activities. However, some dangers lurk in the heat that can sideline you. Let’s look at some of the risks and what you can do to enjoy the outdoors in the warm weather.
Dehydration
Exercising causes sweating, which in turn causes fluid loss. Unfortunately, you will become dehydrated if you don’t replace those fluids. You will start to feel the effects of dehydration when you lose about 3% of your body’s weight in fluid. You may experience thirst, dry mouth, fatigue, headache, dizziness, constipation, or golden-colored urine.
The warmer the weather, the easier it is to lose body fluids. The more dehydrated you become, the more it will affect your body and mind. Dehydration can affect your energy, short-term memory, alertness, concentration, and performance. If you don’t replace your lost fluids, the symptoms will worsen and become dangerous.
Heat Exhaustion
Heat exhaustion can happen when you spend too much time in the warm weather, particularly in high temperatures, and don’t drink enough water. When the body can’t cool down properly by sweating, it can cause the body’s temperature to go up. Heat exhaustion is not as serious as heatstroke, but it’s still important to stay hydrated or slow down to prevent it from worsening.
Symptoms include heavy sweating, weakness, dizziness, nausea, headaches, muscle cramps, cool skin with goosebumps, and increased heart rate. If left untreated, heat exhaustion can turn into a heatstroke. If you experience these symptoms, you should immediately seek shade or indoors, cool down, and hydrate.
Heatstroke
Heatstroke is a medical emergency when the body temperature rises to a dangerously high level (above 104°F or 40°C). It requires immediate attention and can be life-threatening if not treated. Heatstroke occurs when the body fails to regulate its temperature, usually due to prolonged exposure to warm weather and humidity, lack of fluids, and physical activity.
The symptoms of heatstroke include high body temperature, confusion, agitation, hallucinations, nausea or vomiting, lack of sweat, hot and dry skin, rapid breathing, high heart rate, and headache. You can even lose consciousness and have seizures. Heatstroke is no joke, and there should be immediate medical intervention to prevent serious complications, such as organ damage or death.
Sunburn
Exercising outdoors in warm weather will increase your chances of getting a sunburn. A sunburn is caused when you stay out in the sun too long. The sun gives off ultraviolet (UV) radiation that penetrates the outer layers of the skin. Your body attempts to defend itself by releasing melanin, which causes your skin to tan. This bodily response also tries to absorb and dissipate the harmful UV radiation.
However, you can still overexpose yourself to UV rays. This causes inflammation and redness of the skin, otherwise known as a sunburn. There are varying degrees of sunburn depending on skin type, UV intensity, and how long you were exposed. Mild sunburns may cause redness and discomfort, while severe sunburns can blister, swell, and cause a fever.
You can even get a sunburn on a cloudy or cool day since UV rays can penetrate the clouds and reflect off different surfaces, such as sand, water, and snow. Sunburns are uncomfortable, but each one can increase your chances of skin cancer.
Respiratory Issues
Warm weather can make breathing more difficult, especially for those with respiratory conditions such as asthma. During the warmer months, air pollutants such as ozone, pollen, and other allergens can become more concentrated, irritating your airways. When your airways become irritated, they can become inflamed and trigger coughing, wheezing, and shortness of breath.
Warm weather stresses the body, increasing the respiratory rate as it works harder to regulate its temperature through breathing and sweating. Additionally, warm weather can create conditions that facilitate the spread of viruses, such as colds and the flu, as it provides a more favorable environment for them to survive and proliferate.
Tips For Exercising Safely In The Warm Weather
Thankfully, there are precautions you can take to help mitigate the risks of exercising in the warm weather. Here are some tips to make your outdoor activities more enjoyable.
- Acclimate yourself by gradually increasing the intensity and duration of your workout. This is especially important if you’re not used to exercising in the warm weather.
- Drink plenty of fluids before, during, and after you exercise. While you exercise, aim to drink 4 to 8 oz (or 120 to 240 ml) every 15 to 20 minutes.
- Exercise in cooler parts of the day, such as early morning or evening, to reduce your risk of dehydration, heat exhaustion, and heatstroke.
- Wear loose-fitting, breathable, and moisture-wicking clothing to help manage sweat and moisture while exercising. These garments draw sweat away from the skin, allowing it to evaporate more quickly and helping you stay cool.
- Protect yourself from the sun by wearing sunscreen with SPF 30 or higher. Reapply it every two hours or more often if you’re sweating a lot. You should also wear a hat and sunglasses.
- Know your limits, especially if you have a medical condition that the warm weather can aggravate.
- Exercise indoors if the heat, humidity, or air quality is poor. Indoor gyms or home workouts with fans and air conditioning can keep you exercising when the outside weather is unhealthy or unfavorable.
- Listen to your body and pay attention to how you feel. If you need to take a break, take one. Stop exercising and seek a shaded or air-conditioned area if you start to feel dizzy, nauseous, thirsty, or have a headache.
The Takeaway
Exercising outdoors can be fun, but warm weather can increase your risk of dehydration, heat exhaustion, illness, sunburn, and heatstroke. You can lower your risks when exercising in warmer weather by starting slow, drinking plenty of fluids, and exercising in the morning or evening. Also, wear loose, breathable clothing, protect yourself from the sun, and know your limits. If the weather is too extreme, consider exercising indoors. Above all, listen to your body, know your limitations, and take breaks when needed.
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Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
