Staying Active in the Heat: Safe Outdoor Exercise

Wisconsin summers are a gift—bright skies, green grass and trees, and a much-needed break from the winter months. For many of us, it’s also prime time to move more, sweat a little, and reconnect with outdoor activities that we look forward to all year.

While the season is beautiful, the summer heat can sneak up fast. Whether you’re a seasoned runner, a casual walker or biker, or simply love the sun while pulling weeds in the garden, exercising safely in the heat is essential.

Here’s how you can stay active and protect your health when temps start rising:

Timing is Everything

The sun’s rays are strongest from 10 AM to 4 PM. During those hours, outdoor temperatures often peak and the UV exposure from the sun is highest. If possible, aim to get your movement in during the early morning or later evening when it’s cooler and when the sun exposure is less.

If early mornings or later evenings don’t work for your schedule, you can consider finding walking paths and trails that are shaded, joining local indoor fitness classes or gym spaces that are air-conditioned, or splashing in the pool for a refreshing workout.

Staying Hydrated

This is a big one! When you exercise, your body loses fluids through sweat—which can happen even faster in heat. To stay ahead of dehydration:

• Drink water before, during, and after your activity.
• Carry a reusable water bottle with you.
• Take action when you see signs of dehydration like headache, dark urine, dry mouth, or fatigue – get out of the sun, hydrate, and rest!
  • If you have symptoms of heat-related illness (dizziness, weakness, nausea or vomiting, weak and/or rapid pulse), seek medical care as this can be dangerous!

Another way to stay hydrated is to load up on fresh fruits (think watermelon, oranges, berries). Not only are fruits tasty (and can curb your sweet tooth), but also they typically contain a high percentage of water and can help with making sure you stay hydrated (and get a little boost from vitamins and antioxidants – win!).

Dress Smart

When it comes to outdoor exercise gear, lightweight, light-colored, and breathable fabrics are your go-to. Avoid heavy cotton, which traps sweat, and choose moisture-wicking materials when possible.

Additional items to consider when heading outside for exercise include:

• Sunglasses to protect your eyes
• A wide-brimmed hat or a breathable cap
• Sunscreen (Make sure the sun protection factor (SPF) is 30 or higher, the bottle is not expired, and that you reapply every two hours and after swimming or sweating.)

Exercise Smart

Summer heat is not the time to go all-out with high-intensity workouts unless your body is ready for it. A few options to make sure you’re still getting the recommended amount of exercise while not putting yourself at risk may include the following:

• Go for a low-impact walk or bike ride in the morning or evening.
• Try a water fitness class for great strength training with the water resistance.
• Turn yard work or gardening into your movement for the day.
• Take shorter “movement bursts” throughout the day instead of one long session

With a little planning, the right gear, and some extra self-awareness, you can absolutely enjoy outdoor activity safely, even on the hottest days. So, fill your water bottle, slather on the sunscreen, and get out there…safely.

Want to explore fitness options or classes to stay moving this summer? Visit FortHealthCare.com/Classes to learn more about local offerings—including in-person and On-Demand movement opportunities!