Florida can be a great place to live. Sunshine, beaches and mild winters attract visitors from around the world. Many Americans from northern climates keep winter homes here or even permanently relocate to the “Sunshine State”.
While Florida is a great place to live and work, the long, hot, humid summers can make outdoor activities challenging. Prolonged activity in these conditions can lead to many heat-related health problems, some of which pose very serious risks. It’s important to stay active, but it’s just as important to do it safely.
With that in mind, here are a few simple tips for helping you stay active and moving this summer without risking heat-related illness.
1. Choose the Right Time of Day
If you’re going to be outside – whether for exercise, recreation, or chores – there are better times of day than others. The best way to avoid the heat is to try to restrict your outdoor activities to the early morning or late evenings. Try to avoid being outside during peak heat hours (typically 11am – 4pm). By being selective about the time of day, you can still get several hours for outdoor activities while avoiding the most serious risks.
2. Stay Hydrated
This is obvious, but like most obvious things it can be easily overlooked. Drinking water should be a priority before, during, and after any outdoor activity. Don’t wait until you feel thirsty. Dry mouth is one of the signs of dehydration, other signs of which include dizziness and fatigue. Experiencing these symptoms doesn’t mean it’s time to get a drink. It means you’ve already allowed your body to become too dehydrated.
Consider carrying a reusable water bottle with you during outdoor activities. Drink often and keep your bottle filled.
3. Dress Smart
Another important detail that’s easy to overlook is the way we dress for outdoor activities. Sure, no one is likely to accidentally put on a parka before heading out for a jog, but there’s more to consider than just throwing on some shorts and a tee shirt. Often, wearing longer sleeves for sun protection is a safer option. Consider light, breathable fabrics in light colors.
Moisture-wicking fabrics like polyester and bamboo can move sweat away from your body and toward the surface of the fabric where it can evaporate quickly. This can allow you to feel dry and comfortable and helps to regulate your body temperature. Also, a hat and sunglasses can provide extra sun protection.
4. Use Sunscreen and Take Cover
If you are going to be in the sun, it’s worth considering sunscreen for protection from sunburn. SPF 30 or higher is recommended. Reapply regularly – especially if you’re sweating or swimming. Look for cover and shaded areas to give your body some reprieve from the direct sun.
Also consider mixing in some indoor activities. Maybe some of your outdoor fitness routine can be performed indoors, or maybe it’s smart to switch an outdoor activity to an indoor activity. On extremely hot days, staying indoors can often be the safest choice.
5. Listen to Your Body
As always, pay attention to what your body is doing while you’re active. Be aware of the signs of overheating like nausea, confusion, excessive sweating, and rapid heartbeat. Of course, an accelerated heart rate is normal during strenuous activity, but you know what’s normal and what may be excessive.
Take regular breaks and seek out shade when needed. Remember, you are better off modifying or skipping a workout if it means protecting your body from the damage that can be caused by extreme heat.
Overall, staying active is great and very important, but safety should always come first. The extreme Florida heat can pose a real danger if you aren’t doing what you can to protect yourself from it. Be smart about when you choose to be active outdoors, keep yourself hydrated, dress appropriately, take advantage of sunscreen and shade, and always listen to your body. If anything feels off, stop and cool down.
Being active is great for your health and well-being, but not if it leads to serious sun or heat-related illness.
