John Basedow: Summer means fun in the sun, but exercising in the heat can be risky if you aren't careful. Here are my tips for protection from the summer sun.
The key to a successful workout is hydration, especially in hot weather. If you don't get enough water your body can no longer cool itself. Drink water before, during and after you exercise. If you find yourself weighing a pound or two less after your workout, you have to do a better job at staying hydrated. Sun exposure has its benefits in moderation but overdo it and you face the possibility of heat stroke and skin damage. Allow your body to adjust to hot weather by slowly increasing the amount of time you spend outside. Stop exercising immediately if you ever feel dizzy during outdoor activities. If you are going to be in the sun apply sunscreen with at least SPF30 and reapply every few hours. Bright sun can damage your eyes. So a hat and sun glasses are a no brainer. Wear lenses that block UV light and a hat with a wide brim for extra protection and to help prevent headaches. If you get fit in the water pay extra attention to sun exposure. The water magnifies UV rays by 25 percent and they can even reach you under water. Apply a good waterproof sunscreen to protect expose skin and wear UV protective goggles to prevent damage to your eyes. And finally, pay attention to what your wear. Light colors reflect sun and light weight materials keep you cool. Some fabrics whip moisture away from your body and even help regulate your body temperature.
With a little protection, you will get in shape in the sun without worrying about its damaging effects.