It’s that time of year again. The sun is shining and all who don't mind a little sweat are out running, jogging or taking and good old-fashioned walk. It’s also that time of year when temperatures are on the rise and the humidity takes a stifling turn.
Exercising outside has a number of benefits — hello, vitamin D! — but you also need to take precautions when getting your sweat on outside in the heat of summer. Here are some tips for exercising safely this season.
Make sure you apply sunscreen 15 minutes before you go outside, according to the American Academy of Dermatology. Wear sunscreen that has SPF 30 or higher and includes protection from UVA and UVB rays. Since you’ll likely be sweating from your workout, the American Academy of Dermatology recommends reapplying every two hours when sweating profusely. (Check out these sweat-proof sunscreens.)
Whether you want to keep your hair off your sweaty skin or help protect your face from the sun, headbands or a hat are a must in the heat. Try the moisture-wicking fabric of the Under Armour Boho Headband, available in five colors, to absorb sweat and keep your hair back. The lightweight Under Armour Fly Fast Cap comes in six colors and uses a sweat-wicking system and anti-microbial technology to keep you dry and fresh.
The Nike Epic Run Lux running shorts are a little longer — a 5-inch inseam — to help you avoid chafing, and dri-fit fabric and mesh side panels help keep you cool. Try the Under Armour Fly-By Stretch Mesh Tank, available in 12 colors, with sweat-wicking capabilities and a mesh back and side panels for breathability. The tank is also reflective for working out in the early morning or late evenings. And runners love Wrightsock’s CoolMesh socks with technology to keep feet dry and cool.
Besides sunscreen, hydration may be the most important thing to pay attention to when exercising outside in the summer. According to WebMD, in addition to staying hydrated throughout the day, you should drink 15 to 20 ounces of water one to two hours before working out. Then, 15 minutes before you exercise, drink another 8 to 10 ounces. Finally, every 15 minutes during your workout, drink 8 ounces more. You may even need more water if you’re sweating heavily from being outside.