Summer is here, which means that the warm weather can be enjoyed by going outside and exercising. Whether you're a runner or a cyclist, there are several things to consider when exercising outdoors during the summer months. This article outlines 5 safety considerations for outdoor summer exercises: sun protection, insect repellent, water, heat exhaustion and heat stroke, and lightning.
Sun protection
- Wear a hat. A wide-brimmed hat is best, but any hat will help protect your face and neck from the sun's harmful rays.
- Wear sunglasses with UV protection. Sunglasses are essential for protecting your eyes from ultraviolet radiation, which can cause cataracts, retinal damage and other problems in later life--and they're also just plain cool looking!
- Protect yourself with long sleeves and pants that cover as much skin as possible when outdoors during peak daylight hours (10 am - 4 pm). If you're planning on being outdoors during peak daylight hours anyway then take extra precautions by wearing sunscreen AND covering up with clothing that shields your body from the sun's rays!
- Apply sunscreen liberally at least 20 minutes before going outside so it has time to absorb into the skin; reapply every two hours or after swimming or sweating excessively (like after exercising). Try not to forget about applying sunscreen around ears nose lips neck hands feet toes ankles tops of feet soles
If you're traveling in a region with malaria, use a repellent that contains DEET and follow the label instructions. If you're going to an area where Lyme disease is common, talk to your doctor about using an insect repellent that contains permethrin on clothing (not skin).
Insect repellent
Insect repellent should be applied to exposed skin and clothing. It's important that you use insect repellent with at least 20% DEET, which will help keep mosquitoes and ticks away from you. Be sure to apply the repellent only to your exposed skin (including face, arms, legs) and clothing--don't put it on your hands or near your eyes or mouth.
of palms. If you are sensitive to the sun and will be outdoors for a long time, wear a wide-brimmed hat that shades your face and neck. Keep in mind that even if you apply sunscreen before going outside, it only lasts about two hours before needing to reapply again.
Water
- Before you exercise, drink a 16-ounce glass of water.
- During your workout, drink 8 ounces every 20 minutes.
- After your workout, drink another 16 ounces within two hours of finishing (and throughout the day).
of hands and backs of knees. If you're sweating while outside, be sure to reapply sunscreen often! Wear sunglasses that block 99-100% of UVA and UVB rays.
If you're going to be outside for more than two hours, consider wearing light-colored long sleeves and pants. This will help reflect the sun's rays from your skin so that it doesn't burn as easily.
Heat exhaustion and heat stroke
Heat exhaustion is a milder form of heat illness. It usually occurs when you're exercising in hot weather and don't drink enough water, or if you're not used to the heat.
Symptoms include weakness, dizziness, nausea, vomiting and fainting. Treatment involves getting out of the sun and getting into a cool place. If possible you should also remove any unnecessary clothing as this can help reduce body temperature quickly.
Be sure to use repellent that is labeled for use on children. You should reapply the repellent every four hours or after swimming, sweating or toweling off.
If you’re eating a meal that contains a lot of water-dense foods, such as salad or soup, drink 8 ounces before and after eating. If you are eating a meal that does not contain many water-dense foods (such as steak), drink 16 ounces before and another 16 ounces after eating.
Sunscreen is a must for any outdoor activity, even if it's cloudy! The sun's rays can still damage your skin through clouds. Wear a hat with a wide brim and keep it on at all times when outside.
Lightning
Thunderstorms can be a serious threat in summer. Lightning strikes are most common between the hours of noon and 9 p.m., but they have been known to occur at other times as well. The National Weather Service recommends that you remain indoors if you hear thunder, and do not go outside until 30 minutes after the last rumble of thunder has passed.
Lightning can strike far away from a storm, so it's important to be aware of your surroundings when you're outdoors during storms and stay out of potentially dangerous areas such as open fields or pools (which are conductors). Lightning also tends to strike up to 10 miles away from its associated storm cloud, so even if you think you're safe because there aren't any clouds in sight yet--you might still need to wait until after dark before heading home!
Exercise outdoors during summer, but take precautions.
You should exercise outdoors during summer, but take precautions. Wear sunscreen, insect repellent and protective clothing. Drink plenty of water before, during and after exercising. Avoid strenuous activities in the heat of the day and rest when you need to.
You should also avoid being outdoors during the hottest part of the day, and make sure that children are wearing hats and sunscreen when outside. If you notice any of these signs of heat exhaustion in your child, get them out of the sun and into a cool place immediately.
If they’re still conscious, they should lie down and rest. If they’re unconscious or unresponsive, call 911 immediately.
Conclusion
Summer is a great time to get outside and enjoy the weather. But it's important not to forget about safety. Make sure you are prepared for any emergency situation that might arise while exercising outdoors during summer.
