Stay safe while exercising in the heat

(NC) Running and playing soccer or pickleball are activities many of us look forward to taking up again when the weather gets warmer. While exercising can be fun, it’s important to be careful during hot days. Here are some tips to get that workout in while staying safe, indoors and outdoors: 

Check the forecast. Weather conditions play a big role in how your body regulates its temperature, so know how hot it’ll get so you can adjust your workout as needed. Plan harder exercises for a cooler part of the day or reschedule that friendly tennis match for after the heat ends. 

Be realistic. Try not to expect your usual performance during extreme heat. Listen to your body and don’t try to push through when you start to feel tired, sweaty or overheated. 

Plan for extreme heat. Ask your coach, trainer or a teammate to pay special attention to you during extreme heat if you’re particularly at risk. If you have asthma, carry your inhaler with you and make sure those around you are aware of your condition.

Take extra water breaks. Move into the shade, drink water and remove gear such as a helmet or equipment to let your body cool off. You can also snack on fruit as they have a higher water content. 

Avoid sun exposure. Sunburned skin loses its sweating efficiency, making it harder for your body to regulate its temperature. So, limit your time in the sun and shade yourself by wearing a wide-brimmed, breathable hat or using an umbrella. Use a broad-spectrum sunscreen that’s SPF 30 or higher. 

Find alternatives. If you really want to exercise during extreme heat conditions, remember there are many ways you can still be physically active while staying cool. You can work out in an air-conditioned place or choose a cooler outdoor location, such as a tree-shaded area away from high traffic to avoid higher levels of air pollution.

Allow your body to recover. After heat exposure, spend time in a cooler tree-shaded area or somewhere that’s air conditioned to give yourself a chance to rehydrate and recuperate.

Learn more ways to exercise and play sports safely during extreme heat at canada.ca/heat.