When it is hot and humid outside during the summer months, the last thing you would want to do is workout. While a beautiful sunny day is something you might have longed for throughout the winter months, the hot climate can sometimes be risky for exercising, and the risk only increases if you live in a region where the temperature and humidity can be extreme.
Regardless of the type of exercise you like to engage in to get that beach body, running, hiking, biking, swimming, or anything else for that matter, everything only gets harder in the heat. So, here are a few tips to workout during the summer heat:
Choose the Time Wisely
As obvious as it may sound, avoid working out during day time, from 10:00 a.m. to 4:00 p.m., because this is when the sun’s rays will be the brightest. Instead, wake up early in the morning, or plan your outdoor workouts for a later time in the evening, like after the sun sets. Also, if you happen to live in an urban area, try working out in places where there are a lot of trees or in grassy areas to avoid potential exposure to too much heat.
Be a Man or Woman with a Plan
Similar to how a to-do list can help you get through a long day at work, or even your regular gym workout, having a proper plan for working out in the heat will make things much easier as well. Your plan doesn’t have to be really complicated. All you need to do is have something to look forward to at the end of your workout. For instance, make your jogging routine a grocery run so you can accomplish two things at once, or run with a loved one to make your workout session more interesting.
Wear Sunscreen and the Right Clothing
Sunscreen is a must when you workout in the outdoors during the summer heat, because it helps protect your skin from any potential sun damage. And regardless of the many claims on the label of your sunscreen lotion, reapply the same every two hours to avoid skin-related issues.
When it comes to clothing, the clothes you wear for your gym workout may not always be right for the hot weather. Instead, wear lightweight, light-colored, and loose clothes. This is because these clothes do not absorb heat, circulate air over your skin, and keep you cool throughout your workout sessions. If you can, invest in clothes that are specifically designed for specific sports or workouts, like running, hiking, etc.
Keep Yourself Hydrated
When you exercise in the scorching summer heat, your body temperature automatically increases. And when your body remains exposed to the heat for longer durations, its cooling system may not work to its full ability, resulting in heat exhausting and eventually heat stroke. The best way to keep your body cool during such circumstances is to drink lots of water and stay hydrated. Start by drinking a couple glasses of water before you head out for your workout. Carry a hydration pack with you or a bottle of water, and drink around 10 ounces of water in 15-minute intervals, even if you don’t feel thirsty. Once you are done with your workout, drink a couple glasses of water again.
Above all, always listen to your body. Your body’s tolerance to heat gets tested during your outdoor workout sessions. So, if you happen to feel dizzy, nauseous, headache, or you think there could be something wrong, stop your workout immediately and rest in shade or indoors until you feel better.