When the temperatures rise, do you run for the nearest air-conditioned gym? Not a bad idea. But for those of you who can’t stand indoor exercise, here are some suggestions for maintaining a safe and effective outdoor fitness program.

The Basics

At first, I wondered if I even needed to address this topic. We’re Phoenicians. We know what to do in the heat. Wear a hat, sunscreen, and light clothing. Drink cold water. Walk on the shady side of the street. But every summer I see red-faced golfers drinking beer and/or diet soda on the fairway. I see hikers without water. I assume that these folks are out-of-towners. But a brief reminder for us locals never hurts.

Preparation

A few simple precautions will make your outdoor summer exercise safer and more comfortable. Your hydration needs begin long before your workout. Morning exercisers should drink an extra 16 ounces of water with dinner the night before, and 8 to 10 ounces of water 30 minutes before exercising. Evening exercisers should consume extra water throughout the afternoon, and limit their intake of caffeine and alcohol. Both caffeine and alcohol are diuretics, which can contribute to dehydration.

At the risk of stating the obvious, the earlier you get out there, the better. Think about preparations that you can make the day before you exercise (laying out your workout gear, doing chores at night instead of the morning, getting to bed a half hour earlier) so that you can hit the streets before the sun does.

Warming up

Don’t assume that because it’s 100+ degrees outside, your body is naturally “warmed up” for exercise. If you’re a morning exerciser, you have just spent (ideally) 6 to 8 hours sleeping in an air-conditioned house. Your heart rate has slowed to its resting pace during your peaceful slumber. Launching straight from bed into your running shoes places huge demands on your body. The same is true for evening exercisers, who have likely spent the day in airconditioned offices, working under varying amounts of stress, pressure, or boredom. Your heart may be up to speed, but your muscles likely are not, due to the ordinary tensions of the day.

Spend at least five minutes warming up for exercise. Warming up increases the temperature of muscles and connective tissues, reducing the risk of injury. It also allows the cardiovascular system to transition the flow of blood to the exercising muscles. Without this warm-up, your heart rate can increase too quickly. Generally, a good warm-up consists of a slower, gentler version of your intended exercise. If you’re planning to run, warm up by walking a block or two. If you’re planning to swim, take your first few laps a little slower.

You’re All Set

Don’t walk out the door without your hat, sunscreen, and water bottle. Drink 3 to 6 ounces of water every 15 minutes during your workout. Think about any adjustment you can make to your usual routine to enable to you spend more time in the shade. Pay close attention to how you feel when you exercise in extreme heat. If you’re not used to exercising outdoors in the summer, don’t expect to feel great the first few times. But if you feel thirsty, lightheaded, dizzy, or exhausted, then stop!!

Cooling Down

Immediately after you complete the high-intensity portion of your workout, the recovery phase begins. Gradually decrease your heart rate by walking a block or two at a slow pace, which will allow your cardiovascular system to readjust the blood flow. This is also an optimal time to stretch your muscles, because both your muscles and the outside environment are warm. If you can, find a shady spot to stretch, instead of going inside an air-conditioned building. Stretch slowly and gently (don’t bounce!), breathe deeply, and progress deeper into each stretch as you exhale. Thorough stretching will help alleviate muscle stiffness, enhance flexibility, and prepare you for your next workout.

Continue hydrating as you cool down. Drink another 8 to 10 ounces of water within 30 minutes of completing your workout. Depending on the heat, the duration of your workout and your medical or nutritional needs, you might also grab a sports drink or a piece of fruit to avoid electrolyte imbalances. Regardless of the length of your workout, you should spend at least 10 minutes cooling down.

Parting Thoughts

No matter what your schedule, don’t cheat yourself out of a warm-up and cool- down, especially when it’s hot outside. Those of you who can “only” allocate 30 minutes a day for exercise may be concerned because a 5-minute warm-up and a 10-minute cooldown leaves only 15 minutes for any sort of highintensity workout. True, that’s not a lot, but it’s better than no exercise at all, and it’s far better than placing yourself at risk of injury, dehydration, or overexertion.

Published in May 2003 Arizona Women Lawyers Association, Perspectives.