Summer is prime time for outdoor activities, but the heat and humidity of the season can make workouts challenging. Pushing yourself too hard in hot conditions can lead to dehydration, overheating, and fatigue. However, you can absolutely stay active during summer with the proper precautions. Use smart preparation and planning to exercise safely and comfortably all summer long. Follow these five tips to keep your workout routine going while beating the heat.
1. Hydrate Properly
Dehydration is a real risk during summer workouts. The heat causes you to sweat more, losing both water and electrolytes like sodium and potassium. Be sure to hydrate before, during, and after exercise. Drink about 16oz of fluid 2 hours before your workout and another 8oz right before you start. Sip small amounts of water frequently as you exercise – a good goal is 4-8oz every 15-20 minutes. After your workout, drink 16-24oz of fluid for every pound lost through sweating. Also, be sure to replace lost electrolytes – you can use an electrolyte powder mixed with water or a sports drink. Staying hydrated will keep you feeling good and prevent overheating and muscle cramps.
2. Exercise During Cooler Times of Day
Adjust your workout schedule to exercise when temperatures are lower. In summer, the coolest times are early morning or late evening. Avoid midday when the sun is strongest. Pay attention to the heat index too – this factors in humidity levels to determine how hot it actually feels outside. If the heat index is high, stick to indoor workouts or find a shady outdoor spot. Exercising when it’s cooler puts less strain on your body and lets you work out harder.
3. Wear Light, Breathable Fabrics
What you wear makes a big difference when working out in heat. Light colored, loose fitting clothes made from lightweight, breathable fabrics will keep you cooler. Materials like cotton and linen are ideal. Dark colors will absorb more heat from the sun. Form-fitting clothes won’t allow enough airflow. Look for shirts, shorts, and pants designed for athletic activities in hot weather. Don’t forget a ventilated hat to protect your head and shade your face.
4. Slow Down Your Pace
You’ll need to adjust the intensity of your workouts in summer heat. Going too hard can quickly lead to overheating, dehydration, and fatigue. Take things down a notch by lowering the speed, resistance, or incline. Pay attention to your body and take breaks as needed. Work out for shorter periods of time if needed too. Focus more on technique and endurance rather than speed. You can still get excellent fitness benefits with a modified workout suited for the conditions.
5. Know the Signs of Heat Illness
Be vigilant about the warning signs of heat-related illness during summer workouts. Dehydration symptoms include thirst, headache, muscle cramps, and dark urine. Heat exhaustion causes heavy sweating, cold/clammy skin, dizziness, nausea, and weakness. The most dangerous is heat stroke, when the body can no longer regulate its core temperature. This leads to symptoms like confusion, loss of consciousness, seizure, and high body temperature. Take immediate action to cool off if you experience any concerning symptoms by hydrating, resting in shade, and applying ice packs. Stop exercising right away and seek medical care if needed. Being alert helps avoid serious health consequences.
Don’t let hot and humid conditions deter you from being active outdoors this summer. Use these tips to make the most of your workouts while staying cool, hydrated, and injury-free. Pay attention to your body, take breaks as needed, and modify the intensity level appropriately. With smart preparation and caution, you can safely maintain your fitness routine all summer long. The benefits of exercise are well worth taking a few extra precautions.