Warm weather is ideal for outdoor exercise, whether it’s a game of pickup basketball with friends or a solo hike. But exercising in the heat requires extra precaution. IMUA Orthopedics, Sports & Health in Honolulu, HI, is the island’s most trusted sports medicine and orthopedics clinic. Here, they offer four tips to stay safe while exercising on hot days.

Sports Medicine Professionals Share 4 Safety Tips for Exercising in the Summer

1. Exercise During Cool Times of Day 

Avoid times of peak sun exposure, typically between 10 a.m. to 4 p.m. Take advantage of the early morning or evening hours when it’s cooler and the sun is less intense. Exercising in cooler temperatures will help you sweat less and avoid dehydration or heat exhaustion. 

2. Stay Hydrated 

Drink plenty of water before, during, and after your workout. Sweat is your body's way of cooling itself off, but it expends a lot of water. Sip water to maintain a balance and replenish your body’s moisture supply. Avoid sodas or sugary sports drinks. Unless you are engaging in rigorous activity for prolonged periods, plain water should do the trick. 

3. Dress Appropriately 

Dress in light and loose clothing. Lightweight, breathable materials such as cotton mesh or those with moisture-wicking properties are the best in hot weather. If you’re exercising in the cooler hours, wear layers such as a thick hoodie or jacket you can tie around your waist if you get too warm. Lightweight clothing helps reduce the risk of overheating. If you’re outside, wear a hat and sunglasses as well to protect your face and eyes from the sun’s harmful UV rays. Also, apply sunscreen to all exposed skin about 30 minutes prior to going outside. Reapply every two hours if you’ll be outdoors for a while.

4. Listen to Your Body 

Listen to your body and pay attention to signs of exhaustion or dehydration. Symptoms may include dizziness, nausea, confusion, or irritability. If you experience any of these symptoms, take a rest in the shade and drink water. If possible, put a cool towel or cold compress on your forehead and under your armpits to reduce your temperature. If symptoms persist for more than 30 minutes, seek medical attention immediately.

In addition to these tips, seeing a sports medicine professional for nutritional medicine or osteopathic manipulation can significantly improve your health and performance. If you’re a Hawaii resident, trust the experts at IMUA Orthopedics, Sports, & Health. Call (808) 521-8170 to speak with a staff member, or visit their website for more information on their services.