As the days grow longer and the weather warms up, many Toledo residents are eager to take their fitness routines outdoors. At Toledo Family Pharmacy, with locations on Sylvania Ave and Main St, we support our community’s desire for a healthy lifestyle. Here are some key tips for safely enjoying outdoor activities during the hot summer months in Toledo.

Choosing the Right Time for Outdoor Activities

1. Avoid Peak Sun Hours: The sun is strongest between 10 a.m. and 4 p.m. Plan your outdoor activities early in the morning or later in the evening to avoid the highest heat and ultraviolet (UV) radiation levels. Not only is it cooler, but the air quality tends to be better, making it easier to breathe during physical activity.

2. Monitor Weather Conditions: Keep an eye on the weather forecast. High humidity can increase the risk of heat-related illnesses by preventing your body from cooling effectively through sweat. On extremely hot or humid days, consider indoor activities or water-based exercises like swimming.

Dressing Appropriately for the Heat

3. Wear Appropriate Clothing: Choose lightweight, loose-fitting clothing made from breathable fabrics like cotton or moisture-wicking materials. These fabrics help facilitate sweat evaporation and keep your body cooler. Light colors are preferable as they reflect rather than absorb the sun’s rays.

4. Protect Your Skin and Eyes: Always wear a broad-spectrum sunscreen with an SPF of at least 30, and reapply every two hours, or more frequently if sweating heavily. Don’t forget a wide-brimmed hat to shield your face and neck and sunglasses that block 100% of UV rays to protect your eyes.

Staying Hydrated and Energized

5. Hydration is Key: Hydration should be a top priority. Drink water before, during, and after physical activity to keep your body hydrated. Carrying a water bottle can help remind you to drink regularly. For longer activities, consider beverages that replace electrolytes lost through sweat.

6. Fuel Your Body: Eating a light snack like a banana or a small yogurt before heading out can provide you with energy without weighing you down. After exercising, refuel with a meal that includes protein, healthy fats, and carbohydrates to aid in recovery.

Recognizing and Responding to Heat-Related Illness

7. Know the Signs of Heat Exhaustion: Symptoms of heat exhaustion include heavy sweating, weakness, cold, pale, and clammy skin, a fast but weak pulse, and fainting. If you or someone else exhibits these symptoms, move to a cooler environment, and hydrate. If symptoms worsen or do not improve, seek medical attention.

8. Heat Stroke is an Emergency: Symptoms of heat stroke include high body temperature, rapid and strong pulse, and possible unconsciousness. This is a severe medical emergency that requires immediate medical help. Call 911 if you suspect heat stroke.

Conclusion

Exercising outdoors in Toledo’s summer can be enjoyable and beneficial if done safely. By choosing the right time for activities, wearing appropriate attire, staying hydrated, and knowing how to respond to heat-related illnesses, you can safely enjoy the summer while keeping fit. Remember, Toledo Family Pharmacy is here to support your healthy lifestyle with advice and resources on Sylvania Ave and Main St. Stay active, stay safe, and make the most of your summer outdoors!