How to Exercise to Avoid Summer Injuries

You love to exercise outdoors. But when the temperature climbs, it becomes less and less comfortable to do so. It's also dangerous. Too much sun can cause sun poisoning, dehydration, and at the very least, a really bad sun burn.

But what do you do if you have an event such as a marathon to train for, and you have no choice but to exercise outdoors? I had to train for a marathon through a summer heat wave. I learned that if I train correctly and treat the heat with respect, I could run outside safely.

Here are some suggestions that will help you beat the heat and exercise outdoors safely in the summer.

Don't run at peak heat. The sun is the hottest from around 11 AM to 2 PM. It is best to avoid the extreme heat as much as possible. Running in the mornings or evenings is the best way to exercise safely outside. It is okay to run during those times if the temperature is in the 70's. But if you expect it to be extremely hot, it is best to avoid those times.

Wear proper clothing. Avoid wearing cotton or any other material that doesn't help draw the sweat away from your body. Look for special fabrics that are designed to keep you cool and help wick the sweat off your skin so it can evaporate. This will help prevent water and electrolyte loss that can cause dehydration.

Before exercise. Preparing for your physical activity before you go is a good idea. Drink twenty ounces of sports drink fifteen to twenty minutes before you go outside. Don't try to exercise right away- you need to give your stomach a chance to digest the liquids.

Replace electrolytes. In the summer, sports drink is a better choice than water while exercising outside. It not only replaces lost fluids, you get electrolytes and carbohydrates. Water doesn't have this benefit. Sports drinks are especially important if you exercise for forty five minutes or longer.

Warm up slowly. Once you do step outside, warm up slowly to give your body a chance to adapt to the heat. If you want to run, start walking first then change to a light jog. Stop and stretch after ten minutes and take in some sports drink. Then continue your workout as usual, breaking to sip some sports drink along the way.

Know when to stop. It is important to know when to stop exercising, especially in the extreme heat. If you feel dizzy or nauseas, it's time to end your exercise session. Read up on all the symptoms of heat-induced illnesses and learn how to prevent and treat them. The important thing is to learn what your limits are.