It may not quite feel like summer yet (the joys of British weather, eh?) but with the temperature set to soar over the new few weeks, there’s a couple of things you’ll need to know if you plan on exercising outside viagra generic. Whether it’s a workout in the park, a run along the beach or a bike ride with the family, these easy tips will help you have a safe workout session in the sun.
1. Hydrate before and after your workout
Staying sufficiently hydrated is the one singular most important things you can for you body, especially if you intend on working out in the sun. You’re naturally going to be sweating more when exercising in the sun and unless these vital fluids are being replaced, you’re putting yourself at risk of some pretty serious side-effects. Aim for at least 2.5 litres on training days where you’re out in the heat. Spread this intake throughout the day, ensuring your give your body adequate supply before and after the session. As a general rule of thumb, we’d suggest drinking a pint of water for every half hour spent exercising in the sun.
You may also want to try supplementing your water intake with sports recovery drinks that contain sodium and potassium. These will only help hydrate you during your session but help replace vital electrolytes that are lost in the workout. Just make sure you check the labels and steer away from the high sugar varieties as these can quite quickly spike your blood sugar levels leaving your vulnerable to slumps and crashes in energy later in the day.
2. Avoid the danger zone
Imagine the danger zone as the peak hours of the sun, the hours in which the sun is at its strongest. This is typically during the day between 12:00 and 15:00. Avoiding these hours when the sun is at its hottest, will limit your exposure to potentially dangerous UV rays.
3. Be generous with your rest
Once you’ve started your exercise session, pay attention to your body and know when it’s time to slow down and give it a rest. If at ANY point you begin to feel dizzy or lightheaded, it’s time to find some shade, sit down and hydrate until you’ve cooled down. We’d probably recommend to get checked by your GP – just to be safe.
The “no pain, no gain” mentality does not apply here. If you’re anything like us, you know that it’s quite easy to want to persevere through any feelings of discomfort. However, unless you want to be making a trip to the hospital with the early stages of heat stroke, we can’t stress this enough – take frequent rest, stay hydrated and know when enough is enough!
4. Plan your workout appropriately
There are some workouts that are suitable for outdoor training and there are others that are not. Being strategic and planning your workout in advance is one of the best ways to make sure you have a safe and successful workout in the sun. A highly intensive sprint and HIIT session in 30 degree heat isn’t exactly a good idea and is surefire way to raise your body temperature to potentially dangerous levels. A steady state, moderate workout with frequent rest and water stops is a much better and safer idea.
Avoid intensive workouts that will spike your heart rate, instead opting for less intensive exercises that will keep your body temperate regulated and within a safe and comfortable level. Save the hill sprints for some other day…
5. Slap on the sunscreen
Basic sun safety really, but it’s important to nail the basics too. Make sure if you’re heading out in the sun to apply sun screen to your skin first, ideally with something that’s sweat and water resistant. Pay extra attention to areas that are particularity vulnerable to burning like the face and shoulders.
Don’t unnecessarily put yourself at risk of skin cancer because of your outdoor exercise preferences.