Once the summer season arrives, many individuals engage in various outdoor activities including swimming and wilderness treks. These activities can be recreational or simply to exercise the body. Just remember though that before starting any outdoor activity whether to have fun or to stay fit, it is important to observe proper safety measures.
The rays of the sun can cause damaging effects while outdoors. The sun generates UV radiation that can harm the skin, resulting to sunburn, age spots, wrinkles, immune system suppression and an increased risk for developing skin cancer. Luckily, unprotected exposure to the sun is a preventable risk factor for melanoma and other types of skin cancer. It simply means that it is vital to protect the body from the UV rays.
The ideal way to protect the body from the sun during outdoor activities is to use a high-quality sunscreen. Based on studies conducted, using the right sunscreen can minimize both short and long-term skin damage due to UV radiation. It is recommended to use a sunscreen with broad-spectrum coverage and must contain sun protection factor (SPF) of at least 15 and water resistant.
Safety while outdoors
When strolling, jogging or biking, you have to watch out for vehicles. When exercising in the sidewalk, you have to observe all traffic signs and lights when crossing the street. Watch out for other bikers and pedestrians aside from the vehicles. Remember that outdoor paths in either cement or dirt might contain potholes, roots or other obstacles.
When riding a bicycle, always use a helmet for added protection to reduce the risk for head injury. Generally, bikers on public roads should follow the rules and regulations.
When the temperature outside is high, heat safety must be observed when it comes to summer fitness. There are several precautions to be taken into consideration during warm weather:
- The individual should drink water often even if he/she does not feel thirsty. Try to avoid alcohol and caffeine since they can cause dehydration.
- Wear lightweight and light-colored clothes since they reflect the rays of the sun better than dark clothing.
- Avoid engaging in strenuous exercise during the hottest part of the day.
- The individual should take frequent breaks from any outdoor activity during high temperature.
If you want to be prepared to handle a heat-related injury such as heat exhaustion or heatstroke, you can enroll in a course on first aid today.
Regular water breaks
It is vital to include water breaks during activities and workouts since perspiration will lead to fluid loss at a higher rate. When exercising under the summer heat, it is best to drink between 2-4 glasses of water every hour. Avoid very cold beverages since they can lead to abdominal cramps. The best way to ensure proper hydration at all times is to bring along a water bottle.