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🔥 Your guide to exercising outdoors (safely) during summer in Charleston
Presented by Roper St. Francis Healthcare
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Don’t let Charleston’s extreme heat detract from your weekend warrior plans. | Photo via Pexels
One thing is for certain: The Holy City has been heating up. And whether you’re an amateur fitness enthusiast or an all-star athlete, these dog days of summer make working out outside extra challenging.

So, how do you (safely) exercise outdoors on 90+ degree days?

Step 1: Acclimate. Joel Gatchell, Roper St. Francis Healthcare Athletic Trainer for Charleston Southern University’s Track & Field/Cross Country program (and a former runner himself) told us it takes about two weeks to acclimate to exercising in the heat if you’re completely new to working out outdoors.

Once you’re acclimated, follow these five safety tips that Joel gives his athletes (and any weekend warriors not letting the sun stop them from their Saturday run on King Street):

☀️ Time of day matters

The sun is at its peak around midday (read: the temperature + UV levels are at their highest). Avoid exercising at this time of day, and instead, aim for early in the morning or late in the afternoon to keep from overheating.

🎽 Choose clothing that keeps you cool

When it comes to the ‘fit, skip cotton and dark colors. Go for clothing that provides good ventilation to help avoid feeling heavy (due to moisture absorption, because, well, you’re sure to sweat).

Pro tip: Dri-fit clothing is moisture-wicking and designed to keep you dry. This is Joel’s go-to clothing material for training in the heat because it lets the body breathe.

💧 Hydration is key

Bring that water bottle, y’all. Give yourself breaks in between your outdoor workout session to hydrate + cool off the body. Joel recommends taking a water break at least once every 30 minutes. Most importantly, know your limits.

Keep reading to learn the signs of overheating from outdoor exercise (or even from being on the beach all day), and what to do if you’re experiencing heat exhaustion.
Don’t miss these 6 signs of heat exhaustion
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Roper St. Francis Healthcare
 
Events
 
Active
  • Next Step Tai Chi | Thursday, August 3 | 9:30 a.m. | Wando Mount Pleasant Library, 1400 Carolina Park Blvd., Mount Pleasant | Free | A one-hour, Yang-Style Tai Chi 24 Form class, appropriate for beginners and most fitness levels.
  • ACE Summer Wellness Series | Saturday, August 5 | 9-10 a.m. | The Charleston Place/Market Street Circle | $40 | Join expert trainer Anneclaire Nelson for a one-hour, dance-based fitness class and post-workout smoothie.
  • Charleston Sprint Triathlon Series Race 5 | Sunday, August 13 | 7:15-11:15 a.m. | James Island County Park | $72 | Register for the final race in the Charleston Sprint Triathlon Series, featuring a 600-yard swim, a 12-mile bike ride, and a 5K run.
  • Sunrise Yoga | Saturday, August 26 | 7-8 a.m. | Mount Pleasant Pier, 71 Harry M. Hallman Jr Blvd., Mount Pleasant | $10-12 | Stretch your body + awaken your mind at this intention-setting sunrise yoga class, open to all fitness levels and abilities.
Sports
  • Charleston Battery vs. Oakland Roots SC | Friday, August 4 | 7:30 p.m. | Patriots Point | $12+ | Watch Charleston Battery play Oakland Roots SC with a $3 beer (special pricing for “Summer Nights”).
Family
  • STAR Therapy Dogs at Bees Ferry West Ashley Library | Saturday, August 5 | 10:30 a.m. | Bees Ferry West Ashley Library, 3035 Sanders Rd. | Free | Help your child practice reading aloud and build confidence in their reading skills with a friendly + furry audience, the STAR therapy dogs.
  • Childbirth Preparation 4 Class Series | Sunday, August 6, 13, 20, and 27 | 5-7 p.m. | Bon Secours St. Francis Hospital, 2095 Henry Tecklenburg Dr. | $50 | This four-class prepares first-time parents for childbirth, focusing on how to manage labor, emergencies, and more.
Wellness
Health
  • Free Colon Screening Clinic | Saturday, August 26 | 10 a.m.-2 p.m. | Roper St. Francis Berkeley Hospital, 300 Callen Blvd., Suite 220, 2nd Floor, Summerville | Free (registration required) | Free colon cancer screenings for anyone 45+ who has not had a clinical colon screening exam in the past 12 months, and those who are 10 years younger than the age of a first degree relative diagnosed with colorectal cancer.
 
Health
 

🧴 SPF FAQs, answered by a surfing dermatologist
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Keep your skin safe on these sunny summer days. | Photo via Pexels
SPF 30 or 50? Chemical or mineral? There’s a lot of info out there when it comes to sunscreen.

So we asked local Dermatologist (and surfer, in his spare time) Dr. Edward Kotz for his legit sun-safe knowledge:
  • Chemical sunscreens are absorbed by the skin, vs. physical sunscreens (like Zinc oxide) that sit on the skin’s surface. Neither is necessarily better — it depends on personal preference.
  • Choose a sunscreen with SPF 30+ for daily use. Increase to SPF 50+ when you know you’ll be in the sun.
  • Look for words like “broad spectrum” and “water resistant.” No need to buy high-end brands.
  • Apply 30 minutes before you go out in the sun. Reapply with one oz. (think: shot glass-full) every couple of hours.
  • Don’t forget spots like the ears, neck, and back of hands.
 
News Notes
Development
  • Mount Pleasant leaders recently approved the addition of a civic/senior center as part of a development concept for an 11-acre, town-owned property on Faison Road. The town is now working with developers to build a detailed plan for the concept, which will also include manufacturing, retail, office, and housing developments. (Count on 2)
Fact or Fiction
  • You can stop a nose bleed by tilting your head back and applying pressure. Is this old wives’ tale Fact or Fiction? Find out.
Coming Soon
  • Bodega Mt. Pleasant is officially under construction. This will be the second location in the Charleston area for the popular New York-style breakfast + sandwich shop. Follow along on social media for an opening date announcement.
Stat
  • No. 2. That’s the ranking of lung cancer among the most common cancers in men and women in the US. August 1 is World Lung Cancer Day — see if you should get screened. (Pro tip: Roper St. Francis Healthcare’s Lung Cancer Center offers advanced treatments, care plans + support for patients.)
Answered
  • “Friends with boats!!!” That’s what reader Emily H. said is one of her top life hacks in Charleston. (We couldn’t agree more.) See more readers’ pro tips for living well in the Lowcountry, especially during summer.
Drink
  • If you’ve been outside recently, it’s likely no surprise to hear that SC is having a hotter summer than usual. Here are eight Charleston smoothie spots to add some chill to your (otherwise hot + humid) summer days.
Concert
  • There are still several chances to see hit rock + country artists like Counting Crows, Tyler Childers, and more this summer in CHS — here’s what to know.
Family
  • According to the WHO, breastfeeding positively benefits the mental + physical health of both mother and child. In honor of National Breastfeeding Month in August, learn more about the Baby-Friendly designation (read: top-notch care for babies and moms) and breastfeeding support groups and resources at Bon Secours St. Francis Hospital.
Dish
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