Summer is the most active season because with the warm weather brings outdoor activity and sports. The sun and heat can also bring sunburns, heat exhaustion, dehydration and heat cramps. Avoiding these common problems takes only a little preparation and knowledge about safety and exercise in the heat.
Use Sunscreen
More than 1.1 million people will be diagnosed with skin cancer each year, according to the The American Cancer Society. This is more than prostate, breast, lung, colon, uterine, ovarian and pancreatic cancers, combined. Apply sunscreen of at least SPF 15 that blocks both UVA and UVB rays. Apply sunscreen 30 minutes before going in the sun so it can bind to the skin and prevent sunburn. If you plan to participate in water sports or your activity will make you sweat a lot, use a waterproof sunscreen and reapply every two hours.
Prevent Dehydration
Dehydration, explained by the Mayo Clinic, can lead to heat-related illnesses such as heat cramps, heat exhaustion and heatstroke. Preventing dehydration is simple and takes little planning. Start by drinking 8 oz. of water the night before exercising outside, then drink 16 oz. two hours before the activity. Because sweat rates can double during hot and humid weather, drink 4 to 8 oz. every 20 minutes during outdoor exercise.
Wear Proper Clothing
Dark and heavy clothing attracts heat and absorbs sweat during outdoor activity. Socks, when wet from sweat, cause the heavy fabric to rub against your skin and create blisters. The Mayo Clinic recommends limiting clothing to a single layer of light colored, lightweight material. Wear socks made of CoolMax or SmartWool that allow the feet to breathe and prevent blisters, recommends "Shape" magazine.
Protect Your Face
The face including the eyes, ears and neck is the first place to burn. Wear a lightweight hat with ventilation to cover your face and allow the head to breathe. Wear sunglasses that protect against UV rays and block glare during exercise.
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