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Moving your 30-minute run from the treadmill one day out into the midday sun the next isn't a good idea. Your body needs time to acclimatize to higher temps and other environmental changes. "It usually takes 10 to 14 days of heat exposure combined with exercise to reduce an individual's risk for heat injury," says Cedric X. Bryant, chief science officer for the American Council On Exercise (ACE).
How will you know your body has adapted? You'll sweat more and sooner, but you'll be losing fewer electrolytes, Bryant says, adding that properly allowing your body to adjust ultimately leads to a lower body core temperature, a decreased heart rate response to exercise, and a diminished potential for dehydration and electrolyte depletion.
Start with 10- to 15-minute doses of outdoor exercise, and try to avoid heading out during peak temperature and humidity (from 1p.m. to 5 p.m.), says Michele Olson, Ph.D., professor of exercise science at Auburn University Montgomery. Gradually increase your workout time over the next 10 to 14 days to ensure your body safely acclimates.
Do NOT head outside for a summer run until you've read this
Do NOT head outside for a summer run until you've read this!