Cool tips for summer workouts

Canadian summers are short, so when the temperature rises we want to spend as much time outside as possible -- and what better way to add enjoyment to exercise than to bring Mother Nature along for the ride? With summer comes sunshine, heat, humidity, and a few other challenges to be aware of, so if you're taking your workout into the sun there are a number of things to think about to make sure you stay safe and have fun.

Basic training
When heading out for a workout we often tell ourselves, “I'll only be out there for 45 minutes” -- so we don't apply essentials like sufficient clothing, sunscreen, bug spray, or even lip protection.

Pre-screen
The sun's harmful rays can cause damage even with short exposures, so screen up, preferably with a sport or water proof variety of sunscreen with an SPF of 30 or higher. Don't forget the tips of your ears and nose.

Don't bug me
It used to be that bug spray was more for reducing the annoyance of bug bites, but with recent threats of West Nile Virus, there are now health considerations for applying bug spray -- especially if you're exercising in grassy, wooded or watery areas where insects are more abundant.

Lip service
Heavy breathing during exercise can dry out lips more quickly. Add in sun and sweat and your smackers will be screaming for salve. Choose a variety with a good SPF rating, and remember -- apply early, apply often.

Clothes minded
When exercising in the heat it's a fine balance between covering up and cooling down. Wear light-coloured, loose clothing that will deflect the sun's rays and allow sweat to evaporate. Your workouts are about optimizing cooling, not maximizing tanning, so avoid tank tops and loose mesh tops that overexpose you to the sun and heat. Always wear a light-coloured hat and good protective sunglasses. For prolonged exposure, regularly soak your hat in water, or wear a cooling bandana around your neck.

Weather watch
If you're uncertain of the weather's intensity, do a quick check of your local weather and where possible, check out the heat index. The heat index measures a combination of heat and humidity and basically tells you how hot it "feels."

Page 1 of 2 – More great summertime exercise tips on page 2!