Summer is a great time to head outside and get active! While the bright sunshine and warmer temperatures inspire outdoor workouts, it is important to take the right precautions and exercise safely. Whether your routine involves biking, running, or going for power walks, consider these tips to help you enjoy the great outdoors and have a safe and healthy summer.
- Hydrate. Drink plenty of water before, during, and after exercising to stay properly hydrated. Carry a water bottle or plan your routes where water is available.
- Avoid midday heat. Peak heat, humidity, and pollution are usually most intense during the middle part of the day. Exercise first thing in the morning or in the late evening, or in shady areas, such as tree-lined trails and parks.
- Choose the right outfit. Wear light-colored, loose-fitting clothing or fabrics designed to wick away moisture to help keep your body cool. Wear a cap to protect your head and shade the face. Wear proper fitting shoes and moisture wicking socks.
- Protect your skin. Apply SPF 30 to all skin that is exposed before going outdoors. Reapply regularly for the strongest coverage. Remember to also protect your eyes by wearing sunglasses.
- Know the symptoms of heat-related illnesses. Stop your workout immediately and get somewhere cool if you notice shortness of breath, cramping, pain, nausea, or dizziness.
Make sure to consult with your physician before starting or making changes to your exercise plan, especially if you have any health conditions or concerns. For additional information or resources, check out the Centers for Disease Control and Prevention’s page on Heat-Related Illness and Tips for a Healthy Summer. For more information on employee resources, please send an email to worklife@hq.dhs.gov.