5 Tips for Hot Weather Jogging
The warm weather is accompanied by beautiful scenery and countless outdoor sports and activities. If you like to jog as part of your regular exercising, the extreme heat can lead to all kinds of complications. Dehydration, sunburn, fatigue, and heat stroke are just some of the dangers you face when jogging in hot weather. Fortunately, there are plenty of things you can do to stay safe and still enjoy the benefits of your jog.
#1 Plan Your Jogging Times
In the afternoon, the sun is shining at its brightest and the rays are at their full strength. Whenever possible, try to plan your jog for the morning to avoid the hottest temperatures of the day. Besides being much cooler, there is less pollution during the morning hours. Reduced noise, car traffic, and people also add to the list of reasons why morning jogs are preferred in the summer time. You can jog in the evening for the same positive effects, but it might not be as safe, so be sure to take a partner along with you, if evening jogs are the most convenient for your schedule.
#2 Dress Light and Wear White
Minimal clothing works the best when jogging in hot weather because it allows you to feel the wind and stay cooler. Use natural sunscreen that has enough strength to protect your skin from overexposure to the sun. Lighter color clothes are recommended; white is the most effective at reflecting the sun's rays away from your body.
#3 Stay Hydrated
Drink water throughout each day to maintain good hydration. It is especially important to be hydrated before, during, and after a jog in high temperatures. Generally, small to moderate amounts of water are necessary every 15-20 minutes that you are out jogging. There are a variety of ways to keep water handy, including bottle carriers, hydration packs, and fluid belts. Another good tip is to design your jogging route so that you will be near parks with water fountains, or convenience stores where you can purchase bottled drinks.
#4 Listen to Your Body
No matter how much experience you have, pay close attention to the signs that your body is giving you during a hot weather jog. Dizziness, nausea, weakness, and a decrease in sweating are all symptoms that can be associated with heat stroke or exhaustion. If you become tired or develop a headache, you might have pushed your limits further than your health will allow. Stop immediately when you experience any of the above situations and rest. Instead of jogging for long distances non-stop, break up the routine into sections that provide resting times. You should use these times to recover and rehydrate your system. This will help you prevent the onset of most serious heat-related illnesses.
#5 Stretch and Cool Down
Pick a nice shady spot after you have finished jogging and do some post workout stretching. Taking the time to properly bring your body's temperature down is a great way to lessen the potentially negative effects that might happen when going from the hot outdoors to an air-conditioned room. It will simultaneously protect your muscles and joints from sustaining injuries. On the dangerously hot days, exercise even more caution than usual. Staying inside and using an indoor track or exercise equipment to jog is a worthy option. Check with your doctor and closely monitor your own fitness levels, health, and situation, and ensure your safety while jogging in any weather.