BEAT THE HEAT - Tips for Working Out this Summer

The scorching heat in these summer months are simply ‘no bueno’ when it comes to working out.  Yes, this is for all the people without gym memberships or people who simply love exploring the outdoors.  While the weather is perfect for lying out in the sun all day with a drink in your hand, we must not lose sight of the importance of fitness.  The weather may discourage us from lacing up our sneakers and heading out the doors but there are ways that can make our workouts more enjoyable.

These tips will not only make your workout go smoother but will also keep you safe from all this heat.  Heat is extremely risky when not taking the proper precautions.  The hot weather makes air exchange difficult so be mindful when raising your heart rate during your workouts!  Don’t discount the basic tips our parents gave us such as putting on sunscreen, wearing a hat for sun protection, and staying extra hydrated.  Water is your best friend!  One of the obvious tricks is workout in the wee hours of the morning before the sun gets to work.  If you’re not into getting up early, here is what you can do.

1. Slowly acclimate yourself to the weather.  Take it easy on yourself during your first few workouts in the heat.  You can gradually increase the intensity later on as your body gets used to the demand of heat endurance.  Research says it takes 10-14 days for a healthy person’s body to get used to hot environments.
2. Take a cold shower! We all know how good it feels to shower after a sweaty workout, but taking a shower beforehand will feel just as good.  The cold water will cool you down before entering the heat.
3. Vary your workouts.  It’s difficult to break fitness routines once we have them, but you can have just a good of a workout splitting it up into different segments.  Doing so will keep you from overheating and prevent a heat stroke from occurring.
4. Dress lightly. We already know to not wear sweatpants but did you know there are certain clothes can keep you a bit cooler?  Make sure you’re donning lightweight, wicking clothing that are breathable.  Choose thinner fabrics instead of thick tee shirts.  Your body will thank you for it later!
5. Choose a proper location.  Upon waking up, check out weather.com and see what you’re up against for the day.  Try taking your workouts to shady areas or take it to the pool if it’s reaching extremely high temperatures.
6. I said it before and I’ll say it again: drink water!  It’s just as important to hydrate yourself throughout the day as it is during your workout.  Keep sipping water throughout the day.  Drinking carbonated beverages like seltzer or diet soda will also hydrate you quickly but approach those with moderation.
7. Most importantly, LISTEN TO YOUR BODY.  Your body is smarter than you think and gives you signals when something is going right or wrong.  If you’re beginning to feel dizzy or nauseous during your workout, take pause and hydrate yourself until you feel ready to jump back into it.

There will be no more compromising your workouts when implementing these tips.  Make sure to do your research on the weather before immersing yourself in this heat.  Taking fitness outdoors can be an absolute pleasure as long as you’re also taking care of ourselves.  Just remember that it’s summer so have fun and enjoy yourself!