By Erie365NewsWriter 
Exercising outside here in Erie can boost your mood, improve heart health, and get you closer to nature. But when temperatures climb, working out in the heat can be risky if you’re not careful. Heat exhaustion, dehydration, and sunburn are just a few of the dangers. Luckily, with some smart planning, you can stay safe while still getting a good workout outdoors.
Hydration Is Key
Staying hydrated is the most important step. In hot weather, your body sweats more to stay cool, which means you lose water faster. Drink water before, during, and after your workout. If you’re planning a long session or doing intense cardio, consider drinks with electrolytes to replace the salt and minerals lost in sweat.
Time Your Workout Wisely
Avoid the hottest parts of the day, which usually fall between 10 a.m. and 4 p.m. Try exercising in the early morning or later in the evening when it’s cooler. The sun is less intense at these times, making it easier and safer to stay active outside.
Dress for the Heat
Wear light-colored, loose-fitting clothes that help your skin breathe. Fabrics like cotton or moisture-wicking materials are great for keeping sweat off your skin. Don’t forget a wide-brimmed hat and UV-blocking sunglasses to protect your face and eyes.
Don’t Skip the Sunscreen
Sunburn can sneak up on you, especially during longer workouts. Apply sunscreen with at least SPF 30 about 15 minutes before heading out. Reapply it every two hours, or more often if you’re sweating a lot.
Listen to Your Body
If you start to feel dizzy, nauseous, or unusually tired, stop immediately and cool down. These can be signs of heat exhaustion or heat stroke. Move to a shaded area, drink water, and rest. It’s better to skip a workout than risk your health.
Choose the Right Location
Pick shaded parks, trails, or areas near water where the temperature may be a bit cooler. Avoid large paved areas, like parking lots, which hold and reflect heat. Some cities even have outdoor fitness stations in parks with built-in shade structures.
Adjust Your Routine
You don’t have to push your limits in extreme heat. Lower the intensity of your workouts or take more breaks. Try switching to lighter activities like walking, biking, or yoga. You’ll still benefit without putting too much stress on your body.
Cool Down Smart
After finishing your workout, take time to cool down properly. Stretch in the shade and sip water slowly. If possible, rinse off or use a cool towel to help lower your body temperature.
By following these tips, you can enjoy the benefits of outdoor exercise while protecting yourself from heat-related issues.