When you are exercising you need to plan ahead to make sure you are using safety first. If you are not exercising in the gym you need to make sure that you are wearing the proper clothing and bringing the appropriate gear. You may be jogging in heat, in a higher climate than you usually do, or in the cold. You need to know the proper guidelines of environmental exercising so that you do not risk injury to yourself.
Heat: If you are planning on exercising in the warm temperature instead of working out in your local gym make sure that you bring a lot of cold water with you. You need to replenish fluids by drinking at least seven ounces of water every ten to twenty minutes during exercise. Also after you are done working out you need to continue to drink at least 16 ounces of water. Make sure to wear light weight, light colored clothing which will reflect the heat better. Sweating will regulate your internal body temperature but sweating in humid weather is stressful to a person. You will sweat in high heat, but when humidity is high the sweat does not evaporate. Make sure to watch out for these heat related problems. Lastly, use sunscreen to reduce the risk of skin cancer.
Cold: Many will be surprised to know that even in cold climates you still need to replenish your body with water while exercising. Kidneys happen to increase urine production in the cold. When you are exerting in the cold you will generate body heat, so you don’t have to worry about freezing. Make sure to dress in layers, As body heat increases the layers can be removed if needed. Make sure that the layers that you are wearing are fabrics that allow sweat to pass through such as synthetic material or wool.
Altitudes: At higher altitudes there is less oxygen in the air. It takes about four weeks to adapt to altitudes that are over 12,000 feet. Make sure to pay attention to your heart rate because since there is less oxygen in the air at high altitudes your heart will beat faster at any intensity, even when you are resting. You may feel irritable, weak, or dizzy being in a higher altitude than you are accustomed to. If these symptoms occur reduce your exercise intensity.
