As the summer sun blazes and temperatures soar, staying active outdoors can seem daunting. However, with the right strategies, you can enjoy your workouts while staying safe and comfortable.
Here are some tips to help you beat the heat and make the most of your summer workouts.
Hydration is Key
Staying hydrated is crucial when exercising in the heat. Higher temperatures increase the rate at which your body loses fluids through sweat. Dehydration can lead to serious health issues such as heat exhaustion or heat stroke. It’s essential to drink plenty of water before, during and after your workouts.
- Pre-Hydrate: Start drinking water well before you begin your workout. Aim to drink at least 16-20 ounces of water a couple of hours before you head outside.
- During Exercise: Carry a water bottle with you and take small sips every 15-20 minutes. For intense workouts lasting longer than an hour, consider sports drinks that replenish electrolytes.
- Post-Workout: Continue to hydrate after your workout to replace lost fluids.
Timing is Everything
To avoid peak heat, plan your workouts during the cooler parts of the day. Early mornings and late evenings are typically the best times to exercise outdoors in the summer. Be sure to wear reflective clothing and bring a light source for visibility.
- Morning Workouts: The early morning hours, typically between 5 AM and 8 AM, offer the coolest temperatures of the day. Exercising in the morning can also give you an energy boost and set a positive tone for the rest of the day.
- Evening Workouts: If you’re not a morning person, late evenings can also be a good time to exercise. After the sun sets, temperatures begin to drop, making it a safer and more comfortable time for outdoor activities.
Dress for Success
Wearing the right clothing can make a significant difference in how you feel during your workout. Choose lightweight, breathable and moisture-wicking fabrics to help keep you cool and dry.
- Light Colors: Light-colored clothing reflects the sun’s rays, helping to keep your body temperature down.
- Breathable Fabrics: Materials like polyester wick sweat away from your skin, promoting evaporation and cooling.
- Hats and Sunglasses: Wearing a hat can provide shade and reduce sun exposure. Sunglasses protect your eyes from UV rays and reduce glare, which can be especially helpful if you’re running or biking.
Listen to Your Body
Your body will give you signals if it’s overheating, so it’s important to pay attention and know when to take a break. Symptoms like dizziness, nausea, excessive sweating or a rapid pulse are signs that you need to stop and cool down.
- Rest Periods: Incorporate regular breaks into your workout to cool down and hydrate. Find a shaded area to rest and bring a cooling towel to place on your neck or forehead.
- Cool Down Gradually: After your workout, cool down gradually by walking or stretching in a shaded area. This helps your body temperature return to normal more safely.
Seek Shade and Plan Routes Wisely
When planning your outdoor workout, choose routes or locations that offer plenty of shade and opportunities to stay cool. Parks, trails and areas with lots of trees can provide natural cooling and protection from direct sunlight.
- Route Planning: If possible, plan your exercise routes to include shaded areas and avoid open fields or concrete surfaces, which can radiate heat.
- Parks and Trails: Consider exercising in parks or on trails where you can benefit from the cooling effects of trees and vegetation.
Embrace Water Workouts
One of the best ways to stay active and cool during the summer is to take your workout to the water. Swimming, paddleboarding or aqua aerobics are excellent options that provide both cardiovascular and strength benefits without the added heat stress.
- Swimming: Swimming is a full-body workout that keeps you cool while providing resistance to build muscle.
- Water Sports: Activities like paddleboarding or kayaking can be both fun and challenging, offering a great way to stay active and enjoy the water.
By following these tips, you can safely enjoy the benefits of outdoor workouts during the summer. Staying hydrated, dressing appropriately and listening to your body are key to beating the heat and making the most of your summer fitness routine. Stay cool and stay active!
