Follow these guidelines from BeneFit Personal Training to beat the heat and reach your personal fitness goals safely this summer.

From swimming to running – there are a number of outside activities that you can indulge in now that summer is here. However, take care to keep yourself cool, and avoid dangerous mistakes that could result in serious injuries.

Summer is when some people take a break, not just from work, but also from exercise. You should avoid doing this. If you stop exercising over the summer you’ll sacrifice much of the progress that you have made in getting fit. However, understand that with higher temperatures you will need to take more care to keep your body cool. Heatstroke is a very real risk during summer, especially when you’re exercising outside.

1) Drink Lots of Water. If you are exercising outside, drink plenty of water. Hydrate yourself before, during and after physical activity. Avoid drinking caffeinated beverages, alcohol, or soft drinks. Stick with water ideally… or low-cal sports drinks with added electrolytes (in moderation).

2) Don’t Wait Too Long. Don’t wait until you’re completely parched to drink water. Take frequent water breaks during your fitness training sessions. One of the earliest signs of heat stroke is extreme dehydration, and by the time you actually feel thirsty, you may already have begun to suffer a heat stroke.

3) Exercise Smart. Avoid exercise during the hottest times of the day which typically last between 10 AM and 3 PM.  Whether you are exercising on your own, or with one of our personal trainers, you should schedule your outdoor workouts earlier in the morning or later in the evening, when the temperatures are milder.

4) Dress Right. When you exercise outside, wear loose, light-colored clothing that doesn’t absorb heat. Wear fabrics that breathe. Look into some of the new-generation, high-tech exercise gear currently available on the market. These help you get fit, while looking good, and staying cool. If you are exercising outside, slather on plenty of sunscreen. Wear appropriate gear, including hats, caps, and sunglasses, to prevent direct exposure to the sun.

5) Educate Yourself about the warning signs of heat stroke and heat stress. If you find yourself feeling nauseous, sweating excessively, becoming confused or disoriented, or suffering fatigue, headaches or weakness, stop exercising and tell your personal trainer or a loved-one. Get hydrated immediately. Move to a cooler part of the house, or under a ceiling fan, and focus on lowering your body temperature. If this doesn’t help you deal with the symptoms, get to a hospital immediately. Make no mistake – heatstroke can be fatal.

If you want to engage in outdoor exercise activities safely this summer, choose your location wisely. If you want to run or walk, choose shaded pathways. This summer, stay fit while beating the heat. Here’s wishing you a fun summer and a healthier you!

Warning: You should always consult with your doctor before you start an exercise program, or make significant changes to your eating habits.

*Every individual is unique. Your results and progress may not be the same as our other clients. Results vary based on your starting weight, activity level, eating habits and your adherence to our program.