4 Tips for Exercising Outdoors This Summer

Summer is a great time to exercise outdoors. The warm long days provide ample opportunity to run along a favorite trail or go on a long bike ride. Whether you're jogging, running or engaging in any other strenuous activity, summer workouts are the perfect time to soak up the rays and get yourself in shape. The key to enjoying these summer workouts is to know how to properly exercise outside. Here are some tips to help you safely and effectively exercise outdoors this summer:

Stay hydrated

Drinking water is crucial for outdoor exercise, especially since you’ll be losing fluid through sweat. To stay properly hydrated be sure to constantly drink water to replenish your body’s fluids. The American Council of Exercise says you should aim to drink seven to 10 ounces of fluid every 10 to 20 minutes while exercising. Hydration is important overall, but during workouts hydration also helps the heart pump blood through blood vessels into the muscles, which helps the muscles work efficiently.

Choose Your Gear Wisely

Before you leave the house to exercise, take a look at your outfit. Are your clothes breathable? According to Everyday Health, the best clothes for outdoor summer exercise are those that let your body breathe. This means clothing designed with wicking fabrics, modern technical fabrics which draw moisture away from the body. Proper movement is also important, and you want to avoid anything that feels overly restricting.

Fuel Your Body

When you exercise outdoors, your body needs proper fuel. If you plan to spend a few hours exercising in the sun, consider eating a meal of complex carbohydrates the evening before. Complex carbohydrates are things like pasta, rice, legumes and starchy vegetables. These carbs give your body the fuel it needs, but also convert to glycogens, which improve your body’s water retention – definitely important for outdoor exercise!

Know the Warning Signs of Heatstroke

When your body overheats, you’re at risk of heat stroke. Heat stroke can be a result of physical exertion in high temperatures or simply prolonged exposure to heat. Common symptoms include nausea and vomiting, rapid breathing, racing heart rate and headache.

If you experience any of these symptoms, stop what you’re doing and visit your doctor or local urgent care center right away. CareWell Urgent Care centers can treat heat stroke and dehydration and have you back outside in no time!