Preparing Yourself and Your Skin for Outdoor Workouts
Exercising outdoors can be invigorating, but strong sun exposure also needs precautions. Use these tips to prep your skin for sun protection and stay safe if working out in hot, sunny conditions.
Apply Broad Spectrum Sunscreen
Lather up with water resistant SPF 30+ sunscreen over all exposed areas 20-30 minutes before going outside. Reapply every 2 hours if ongoing exposure.
Wear Sun Protective Gear
Hats, sunglasses and lightweight clothing provide additional protection from UV rays while allowing breathability during exercise.
Know Your Medications
Certain medications like antibiotics increase sun sensitivity. Talk to your doctor about any increased risks.
Picking the Best Times for Outdoor Exercising
Early Morning
Schedule outdoor workouts earlier when possible - the suns rays are less intense before 10 am. Just dont forget that sunscreen!
Avoid Mid-Day
Exercise indoors instead during peak sun hours between 10 am and 4 pm when UV exposure and temperatures are highest.
Later Afternoon
If working out later, pick shady areas and be vigilant about reapplying sunscreen every 2 hours if ongoing sweating and sun exposure.
Preventing Sunburns While Exercising
Use Covered Areas
When possible, opt for shaded areas outdoors or venues with cover like poolside umbrellas to minimize direct sun exposure during workouts.
Know Your Skin Type
Fair and light skinned individuals have less melanin and burn faster. Be extra cautious about sun protection if you are more prone.
Monitor Skin and Set Timers
Set a timer reminding you to reapply sunscreen every few hours. Frequently check skin for redness or discomfort indicating burns.
Staying Hydrated and Cool Outdoors
Drink Up
Hydrate before, during and after outdoor sessions. Have water on hand and take breaks as needed to drink. Sports drinks replenish electrolytes lost sweating.
Dress Right
Light moisture wicking fabrics help sweat evaporate keeping you cooler. Soaking hair or clothes can also provide relief in high heat.
Listen To Your Body
Heat exhaustion causes nausea, cramps dizziness. Seek shade and stop exercising immediately if experiencing any concerning symptoms.
Caring For Skin After Sun Exposure
Rinse Off
After outdoor exercise, rinse away sweat, chlorine, sand and dirt that can be irritating and clog pores. Pat dry instead of rubbing.
Moisturize
Replenish moisture by applying a gentle, fragrance free lotion or cream over the whole body while skin is still slightly damp.
Treat Sunburns
If burnt, take pain relievers, apply soothing aloe vera gel and drink extra fluids. See a doctor for severe blistering or pain.
The Key is Moderation and Caution
Exercising outdoors has great benefits, but also risks if you overdo sun and heat exposure. Take sensible precautions suited to the conditions, your skin type and activity level. Maintain awareness of your body at all times and dont push excessively in extreme weather.
FAQs
What SPF level is best for outdoor workouts?
When exercising in the sun, it's recommended to use a broad spectrum sunscreen with an SPF of at least 30 to provide adequate protection from UV rays.
Should I reapply sunscreen when working out outdoors?
Yes, you should reapply sunscreen every 2 hours when exercising outdoors to restore protection that wears off due to sweating, water exposure or rubbing from equipment and gear.
What if I forget to apply sunscreen before an outdoor session?
If you realize you forgot sunscreen immediately start your workout in a shaded area whenever possible. Apply protection as soon as you can, but know brief exposure likely causes minimal damage if not repeated.
Can I exercise outdoors with a sunburn?
It is not recommended. Sunburnt skin is painful and already damaged from radiation and inflammation. Wait until the burn fully heals before intense or prolonged outdoor exercise.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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