Keeping our exercise routines going through summer can be tough under the Australian sun. This month’s blog focuses on how to keep active and safe in the summer heat, the common signs and symptoms of dehydration, as well as some forms of exercise you may want to try on hotter days.
Tips for exercising in summer:
1. Avoiding times of peak temperatures.
If you’re exercising outside, try to plan your routine around the cooler times of the day - usually early morning or in the evening. It sounds simple but can make a world of difference when exercising outside.
2. Sun protection
Make sure you’re prepared with the right sun protection including sunscreen, hat and sunglasses. These especially important on the hotter days to protect you from sunburn, dehydration, and overheating.
3. Hydrate
Keeping hydrated is vital all year round, however, dehydration can happen very quickly on a hot day. The best way to stay hydrated is by frequent small sips of water. Also, be mindful that you might not notice how much you’re sweating when swimming, so it’s still important to keep drinking water whilst in it!
You can try something like an Ulla smart hydration reminder to help you if you’re not great at drinking enough water. It blinks to remind you to drink water every 30 minutes. It knows when you drink and when you’re not around, so switches off the reminder.
Dehydration
Dehydration occurs when your body loses more fluid than you take in and you effectively run out. Sweating and higher temperatures can increase the risk of dehydration, so it’s important to recognise the signs if you plan on exercising in the heat. It’s also important to note that babies, children and elderly individuals are at a higher risk of dehydration.
Common symptoms of dehydration include:
- Feeling thirsty,
- Feeling dizzy or lightheaded
- Dry eyes, lips or mouth
- Feeling tired
- Dark or decreased urine
- Headache
- Muscle cramps
Exercising whilst keeping cool!
If you find that exercising in the summer heat is too difficult, here are some exercise options to keep your physical activity up whilst also keeping cool:
Swimming:
Swimming is a great exercise for fitness and strength. You can join your local pool and just do laps or take part in aerobic fitness classes in the water. Plus we are very lucky to live very close to the beach, just make sure you keep cool when not in the water (stay in the shade).
Gym:
Gyms are often air-conditioned and may be a better alternative on the hottest days. Most gyms will have a stationary bike, elliptical/cross-trainer or treadmill to keep your cardiovascular fitness up in an air-conditioned space.
Home workout:
If you don’t have access to a gym, we can help you come up with a suitable home exercise program for your goals or injury to do in the comfort of your own home and air-conditioning. Alternatively, we offer group or individual clinical exercise sessions in our gym space if you would prefer guidance from a physiotherapist.