Author: Liliana Medel Martinez

Sunny days are back in Seattle! and Plus One Foundation wants to share 4 great tips to help you keep cool while exercising in the hot weather.

1. How Hot is too Hot?

As stated by Keck Medicine of USC, weather over 90 degrees Fahrenheit is considered a risk of serious heat-related illnesses. Nonetheless, it is important to take into consideration that everyone acclimates to heat at different times. For instance, a person working out outside every day under 70 degrees Fahrenheit weather is more likely to adapt to 90 degrees Fahrenheit weather in a day versus an individual working out for the first time outside. 

Dr. Olufade states, “Heat acclimation lets the body get used to operating in higher temperatures and helps prevent the system from being shocked when training.” Taking this step will allow you to exercise at a higher level for a longer time while maintaining a lower body temperature. 

A great idea to get started is through shorter workouts and gradually increasing duration and intensity between 10-14 days. Remember to not overwork yourself, hold off on intense and long workouts in the heat.

2. What is your inner cooling system…can you guess?

If you said skin then you guessed right! Our skin is designed to move warm blood away from our core to keep our vital organs cool. Any damage to our skin or tissue prevents our body from air conditioning. In this case, the sun radiates ultraviolet light which can burn skin and reduce elasticity. 

Thankfully, here is when sunscreen comes to the rescue! Before a workout outside, make sure to protect your skin and reapply sunscreen throughout the workout. Consider wearing loose clothes and a hat to protect your face from the ultraviolet rays. This will help your skin long-term!

3. Get to know your body

The best way to prevent yourself from a heat stroke and heat exhaustion is by learning the warning signs. Every-body is different, make sure you are paying attention to these signs:

• Confusion

• Vomiting

• Seizures

• Cardiovascular collapse or passing out 

• Lack of sweating.

• 4. Water, your new best friend.

 Our body is made up of 60% of water, be kind and drink plenty of water.  Set a reminder, alarm, and any notification to hydrate yourself throughout your workout outside!

Now that you have these tips, give them a try! Join Plus One Foundation workout challenge for this month “Hit the deck!” Our volunteers and staff are here to support your to push the bounds of your own personal wellness! Click here to learn more: https://www.plusonefoundation.org/hit-the-deck