Preparing for exercising outdoors in hot weather

17/07/2009 by admin.

You should be prepared for outdoor exercise to ensure that your performance level doesn’t drop off through dehyration or heat exhaustion.  Here are some tips for exercising in hot weather:-

• Wear suitable clothing so that your skin can breathe - so wear light coloured clothing with breathable fabrics
• Remember your sunscreen and reapply as necessary.  SPF 20 or higher that protects against UVA and UVB rays.
• Use a cap to protect your head, especially if you are thin on top
• Remember drink - preferably a drink which contains electrolytes to keep your body’s fluids in check.  Ensure you are well hydrated before you train.  Your urine should be straw colour.  If it is deep yellow or orange you are dehydrated.
• Avoid the hottest part of the day which tends to be lunchtime and early to mid afternoon.  The best time to exercise is early morning or in the evening.
• Wear sunglasses - sports sunglasses are best.  These should protect from UVA and UVB rays.

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