Can You Safely Exercise in the Heat?

Are you tired of the treadmill yet? Are indoor workouts starting to feel a little stifling? After months of exercising inside because soaring temperatures have driven Arizonans away from the outdoors, it’s only natural to start to feel a little stir-crazy. If you’re itching to get on the nature trails or running paths again, can you safely get back out there, even when the heat is in full force?

The short answer? You often can – as long as you take precautions. While we do recommend remaining in the safety of air conditioning during extreme heat, there are some steps you can take to safely exercise outside, even when it’s hot.

Save your skin

Did you know that your skin helps turn your body into a self-cooling machine? One important job of your skin is to move warm blood away from your organs to avoid overheating. And if your skin is in sub-par shape, it can’t complete this function effectively. Always wear sunscreen, and hats that help protect your valuable skin from sun damage.

On the note of clothing, our medical staff recommends wearing lightweight material that wicks moisture away from your skin. Note that the more skin that is left uncovered, the easier it will be for your sweat to evaporate.

Hold off on the power snacks

While we do understand the value of fueling your body with food before exercising, doing so right before exerting yourself isn’t the best choice. The reason for this is that the body makes heat during the digestion process that can raise your body temperature. We recommend waiting at least an hour after eating before exercising in the heat.

Dry heat = better?

It could be that the dry heat that wreaks havoc on your skin, hair, and garden is beneficial when it comes to exercising outdoors. With the Arizona dry heat, your sweat evaporates more readily, cooling your body more efficiently. However, be mindful of drinking plenty of water even if you don’t see “proof” of your body sweating.

Consider taking it easier

No matter the precautions you take, keep in mind that exercising in high temperatures puts additional strain on your body, beyond just your exercise. Your body is working to send blood to the body parts being exercised, to your heart to keep it beating well, and to your skin to cool it down – that’s a lot to ask from the 5 liters filtering through your body. It’s smart to take your exercise intensity down a notch when in the heat, especially if you have an underlying medical condition such as diabetes, heart disease, or another chronic health condition.

If you’re unsure whether exercising in the heat of the day is a smart choice for you, we recommend you ask your health care provider at Fountain Hills Medical Center. We can assess your health and abilities, and provide additional valuable tips for your exercise routine in Fountain Hills. We do more than provide medical care in Arizona – we aim to get to know our patients, provide input on your health and wellness journey, and work with you to achieve your best health. No matter the weather, Fountain Hills Medical Center will have sound and well-founded advice on how to choose the best fitness and health routine for you. If exercising outdoors is on your wish-list this summer, let FHMC help you make it happen.

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