Exercising in hot weather requires extra precautions to ensure your safety and prevent heat-related illnesses. Here are some essential tips to help you work out safely during hot weather:
1. Avoid exercising during the hottest part of the day. This is usually between 11am and 3pm. If you must exercise during this time, try to find a shady spot or work out indoors.
2. Drink plenty of fluids. This is especially important when exercising in hot weather. Aim to drink 16-24 ounces of fluids per hour.
3. Wear light, loose-fitting clothing. This will help your body to cool down. Avoid wearing cotton, as it absorbs sweat and can make you feel hotter.
4. Take breaks. If you start to feel lightheaded, dizzy, or nauseous, stop exercising and take a break in a cool, shaded spot.
5. Listen to your body. If you're feeling too hot, stop exercising and cool down. Don't push yourself too hard.
6. Apply sunscreen. Even if you're exercising indoors, it's important to apply sunscreen to protect your skin from the sun's harmful rays.
7. Know your limits. If you're not used to exercising in hot weather, start slowly and gradually increase the intensity and duration of your workouts.