Foolproof Ways to Stay Cool While Exercising Outside This Summer

If your summer plans are full Foreign activitiesYou need to make sure you have strategies to fight with the hot. With Summers are hotter and hotter, While trying, make sure you have taken some action to keep a walk, bike or simply stay safe during the outdoor time.

Although you haven’t spent a lot of time outside, you can still live Heat exhaustion or heating stroke. Follow these recommendations to protect yourself if you continue these summer walks for long walks, run, walks or bikes.

Stay hydrated

It sounds clear, but Hydration priority It is important to be healthy on hot days. You need to take one more step and change your water for electrolyte or sports drink. Electrolytes help fill minerals sweat lost. Therefore, if you train outdoors in the heat, alone water is not enough. “Do not make your main temperature, and through sweating that the body can manage and relieve the generated heat,” said Sevinj Puleo, Certified Private Trainer and Balanced Body Education Program Manager. Added that this natural cooling mechanism in hot and humid weather may not work effectively.

Karen Hoch, a road flighter club, a road jogging club, which runs a runner club, which works, you need to moisten a day before using electrolytes. “When you wake up in the morning, drink room temperature water and continue to behed the water and add electrolytes to 30 minutes without running again,” he said. When leaving and about, it offers to fill water when you need to fill with water and fill along the way.

To dress accordingly

When To train in any seasonThat’s a good rule dress for the weather. Wearing a slight hat is a good way to cover your face and wearing glasses from the sun. When you are hot, it is better to wear minimal and lightweight colored clothes to prevent excessive warming. Also, sticking into moisture or synthetic pieces like nylon, breathe better than not dry cotton so fast.

These will be Help prevent chafingIt causes friction caused by permanent friction in the summer and is a constant friction on the skin or leather-on-dressed clothing. If you are prone to Chafe, make sure that the cave jelly is a balm (for example, a balm) lumps Body slip) or even moisturizing or cerave such as popular pharmacy moisturizers.

Read more: Summer exercises that are great outside

Exit the early day or later

The time you choose to exercise outside can do or break your exercise. Stay up to morning or late evening after sunset. “The hottest of the day is considered because the hottest part of the day is considered,” he said. Fenom fitness. During these times, being outdoors for a long time, puts you in the risk of heat exhaustion.

You have to go out during peak hours …

You have to be outdoors during the hottest time of the day, added. Mario Musa, a Certified Tennis InstructorSlowly offers to adapt yourself to heat. “By eliminating your time in a few days, this will give your body to fit warm temperatures in your body,” he said.

When you walk outside, you should always wear sunscreen, but if you plan to go out during peak hours, you need to be even more efficient. Choose from a sunscreen SPF 30 or higher With a wide range of wide spectrum from UVA and UVB rays. If you are not sure what kind of don’t get, CNET a List of the best sunscreen It’s a good place to start the market. Hoch, if you plan to run, find a shaded route and return the intensity of your run. “I always recommend staying in your aerobic zone, but also becomes those who are easy to have in a conversation pace.”

It is dangerous to be outside a long time when the temperature is 91 degrees or higher heat index. You should also take into account the signs of heat exhaust or heat stroke. The symptoms of heat exhaust are:

• Heavy sweating
• Fast or weak pulse
• Nausea or vomiting
• Muscle cramps
• Dizziness
• Fatigue or weakness
• Headache or fainting

If you have exhibited one of these symptoms, it is important to try and cool as soon as possible. If you vomit, it is good to go to the hospital for evaluation by the doctor.

TEMEEAWAY

It is normal to enjoy the summer days as much as possible. Many of those days can cover high temperatures, but you can safely enjoy them as they are prepared. Be sure to wear it accordingly, choose a shadow of moisture, whenever possible and let your body listen to your body. It is easy to stay cool and comfortable, even the hottest days.