Everyone knows that a walk or jog outdoors on a beautiful summer day is so much more exciting than pounding it out on the treadmill.    But if you’ve ever felt a little woozy or suffered from heat exhaustion afterwards, then you know how tough the blazing sun can be on your body.  What you might not realize is how risky it can be too.   In fact, prolonged or excessive exercise in the sun is one of the leading causes of heat stroke, a dangerous combo of exhaustion, muscle cramps and dehydration that can lead to shock, brain damage, organ failure and even death. 

The good news is you don’t need to give up your favorite summer exercise; you just need to be smart about how you do it.  Here are a few pointers to stay safe this summer.

1.  Stay hydrated.  If you’re thirsty, you are already dehydrated.  It’s wise to drink plenty of water throughout the day leading up to your workout and bring water with you during your workout.  If you’re an endurance athlete and exercising for long amounts of time outdoors, a low sugar sports drink with electrolytes can help to keep you hydrated and balanced.
2. Don’t overdress!  Wear loose fitting active wear, preferably made of moisture wick fabric.
3. Check with your doctor if you’re on meds.  Certain medications can make you more likely to suffer from heat related illnesses.
4. Take breaks in the shade and workout in the shade if possible.
5. Don’t forget sunscreen- aim for a waterproof version with an SPF of at least 30.  Remember, an SPF of 30 will protect your skin in the sun for 30 minutes…plan accordingly.
6. A hat and sunglasses are your best friends in the heat.
7. Listen to your body. If you feel any exhaustion, muscle cramping, fatigue, excess thirst, headaches, dizziness, weakness, nausea or start sweating more than usual, stop your workout immediately and get help.

Here’s to a beautiful, healthy summer!

Our best,

The Venice Nutrition Team

*info derived from myoptumhealth.com  and healthline.com