Summer is a great time to be outside and an opportunity to become more active.  Be careful though!  The heat can be very dangerous if you don’t take precautions.  First of all, it takes a couple of weeks to adapt to warmer weather, so if you are not used to it,  keep the activity intensity low for a while. 

The second thing to keep in mind while working out in the heat is hydration.  It is extremely important to make sure you are drinking plenty of fluids so that you can continue to sweat.  Sweat is the body’s most efficient way of cooling and without adequate fluids, the sweating stops.  We also sweat earlier and maintain a cooler core if we are accustomed to the heat and are well hydrated.

If you are working out in the heat for more than an hour, if it is very hot and humid, or if your exercise is relatively intense, plain water may not be enough.  A sports drink is recommended in these situations in order to provide lost glucose, sodium and other electrolytes.  Plain water is fine for shorter duration and less intense exercise.

The older we are the more careful we need to be in the heat as well.  Older adults do not cool as quickly and do not sense the severity of dehydration as well as when they were young.  Very young children are also more at risk in the heat.  Certain diseases such as Diabetes can interfere with our ability to sense heat and cool our bodies.  This is true of some medications too.

The bottom line is: be careful!  If the temperature and humidity are both high, it is safer to bring your workout indoors.  Train safe!