For many of us, the summer months may seem like the best time to get more activity. While we love the sunny blue skies, outdoor activity can get tricky. Whether someone is new to physical activity or a seasoned pro—it’s essential to stay mindful of how hot weather impacts the body’s ability to be safely active.
Participating in physical activity is positive, as it brings health benefits. However, the heat adds more stress to the body, putting individuals at risk for heat illness: something that can be managed with awareness and the right precautions.
Think about the energy burned in a workout—this can be anything from going for a power walk in between meetings to playing a game of kickball with their teams. All activity requires energy.
Now add in hot weather—the heat and humidity can make it feel like you’re carrying extra weight. That’s because higher temperatures cause the body to work harder to do the same amount of activity. That means the same workout done indoors or in milder temperatures requires more energy in the heat.
The regulation of body temperature plays a key role here. When it’s hot outside, the body takes protective action to cool itself, sending more blood to the skin to promote sweating. Unfortunately, this protective action takes oxygen-rich blood away from working muscles, making it more challenging to get through a workout.
As temperatures rise, it’s important to equip your employees or members with practical strategies to stay safe and healthy during physical activity. Here are three tips to help reduce the risk of heat-related illness:
- Encourage hydration. Dehydration is a leading contributor to heat-related issues. Promote consistent fluid intake before, during, and after physical activity, reminding individuals not to wait until they feel thirsty to drink.
- Promote smart apparel choices: Lightweight, breathable, and light-colored clothing allows sweat to evaporate more efficiently. Loose-fitting gear is key for staying cool.
- Support sunscreen use. Sunburn impairs the body’s ability to regulate heat. Encourage the use of broad-spectrum sunscreen as part of any outdoor wellness activity or fitness program.
In addition to hydration, smart apparel choices and sunscreen, individuals can take preventative steps before they even head outdoors. Here are a few strategies you can share to support safe physical activity during warmer months:
- Ease into it. Gradually increase how much activity is done from week to week. The same goes for getting active in the heat. By starting slow, maybe even taking a step back in intensity, then gradually increasing the time or intensity of the workout, the body will begin to adjust to the higher temperatures.
- Break it into bouts. Don’t forget about the power of 10-minute bouts! Less activity more frequently may be more doable in hotter temperatures.
- Watch the weather. Pay close attention to heat advisories and humidity alerts. Avoid extreme temperatures and move workouts indoors when you can. This is a great opportunity for employees to tune into the Wondr workout library and mix up the routine.
- Target morning and evening. Temperatures typically peak between 11:00 a.m. and 4:00 p.m. Choosing to get workouts in before and after this window can help your population stay comfortable, safe, and productive.
If someone can’t change when they get their workout in, the tips above can still help, plus, staying active in shady spots can reduce direct sun exposure.
Most importantly, share the warning signs of heat illness. Warning signs include muscle cramping, weakness, headache, nausea or vomiting, excessive sweating, dizziness or lightheadedness, confusion, or blurred vision.
Last piece of advice: encourage your population to listen to their body. A mid-workout body scan can help them tassess how they’re doing in the heat. This helps promote smarter decisions around slowing down, adjusting intensity, or hydrating. Powering through is never as important as staying safe.
