The summer heat and humidity can take a toll on those working out. Excessive sweating, sunburn, and nausea can all happen with vigorous activity in the heat. Thus, exercising in the summer heat should be done with a bit of caution.

Common heat related issues include:

• Dry mouth
• Cramping
• Cool/clammy skin
• Headaches
• Confusion
• Muscle weakness

It is important to be aware of these potential issues to reduce your risk for heat related issues. Should you experience any of these issues it is time to get out of the heat and possibly seek medical care. To avoid issues altogether, here are some steps you can take.

• Try to exercise early or late in the day. Look to avoid strenuous exercise between 10-5 when the sun is highest in the sky and often the strongest. For those working a typical 8-4 or thereabouts, you are probably used to the early or late workouts. But on off-days, you may be tempted to work out not overly early or late.
• Hydrate well. You will sweat more in the summer heat. Excessive fluid loss can make a person feel dizzy or even sick to their stomach. The goal would be to primarily water but it is ok to mix in some sports/hydration drinks.
• Avoid big meals before/immediately after exercising in the heat. Your body is not likely to tolerate digestion well as the body will be more focused on cooling your body over digestion.
• Use sun protection such as lotions to reduce burns, hats, and sunglasses.
• Seek shade when possible. Even if the sun does not feel overly hot, too much time in the sun will take its toll on your energy.

Remember, just because it is summer and hot, doesn’t mean to avoid exercising altogether. Take these few easy steps to keep up with your fitness routine this summer.