Keep cool, stay active: How to exercise in the summer heat
(Global Heart) Stay active and safe this summer! Learn 6 essential hacks for exercising in the heat, including timing workouts, smart hydration, and choosing the right gear. Beat the heat, not your body!
Staying safe in the summer sun
Summer’s here, and with it comes the perfect opportunity to get outdoors and get active! But as temperatures rise, so do the risks of overheating and dehydration during your workouts. Don’t let the scorching sun derail your fitness goals. With a few smart strategies, you can continue to enjoy your favorite activities safely and effectively, even on the hottest days. We’ve got six essential hacks to help you stay cool, hydrated, and strong all summer long.
Thriving in your summer workouts
Exercising in the summer heat can be challenging, but with the right precautions, you can stay active and safe. Here are six hacks to help you beat the heat while staying fit:
1. Time your workouts wisely
The coolest parts of the day are typically early in the morning (between 5 AM and 8 AM) or late in the evening (after 7 PM). Avoid exercising outdoors during the peak heat hours, generally from 10 AM to 4 PM, when the sun’s intensity is strongest. This will help prevent overheating and make your workouts more enjoyable and less strenuous. If necessary, consider breaking your workout into shorter, more frequent sessions.
2. Hydrate, hydrate, hydrate:
Staying properly hydrated is crucial.
- Before: Drink 8-10 ounces (about a full glass) of water 1-2 hours before your workout.
- During: Sip 5-10 ounces of fluid every 15-20 minutes, even if you don’t feel thirsty. For longer or more intense workouts (over 30 minutes of heavy sweating), consider sports drinks with electrolytes to replenish lost salts and energy.
- After: Continue to rehydrate with water or electrolyte drinks to replace fluids and minerals lost through sweat.
- Monitor: A simple way to check your hydration is by observing the color of your urine; it should be pale yellow.
3. Dress for the heat:
Your clothing choices can significantly impact your body temperature.
- Fabrics: Opt for lightweight, loose-fitting, and moisture-wicking fabrics (like polyester, nylon, or blends) that draw sweat away from your skin, allowing it to evaporate and cool you down. Avoid cotton, which absorbs sweat and can become heavy and uncomfortable.
- Colors: Choose light-colored clothing as it reflects sunlight, whereas dark colors absorb heat.
- Accessories: Wear a wide-brimmed hat and UV-blocking sunglasses to protect your face and eyes from the sun. Apply sunscreen with an SPF of at least 30 to all exposed skin.
4. Adjust workout intensity and listen to your body:
In hot weather, it’s wise to lower the intensity and duration of your workouts. Don’t push yourself too hard. Pay close attention to your body’s signals and know the signs of heat-related illnesses like heat exhaustion and heatstroke.
- Heat exhaustion symptoms: High body temperature, headache, dizziness, confusion, nausea or vomiting, heavy sweating, muscle cramps, rapid breathing and heartbeat, extreme thirst.
- Heatstroke symptoms (medical emergency!): High body temperature (often above 40°C), confusion, lack of coordination, dizziness/fainting, and no sweating despite very hot, red skin. If you experience any symptoms of heat exhaustion, stop exercising immediately, move to a cool place, and rehydrate. If you suspect heatstroke, seek immediate medical attention.
5. Seek cooler environments or alternatives:
On extremely hot or humid days, consider moving your workout indoors to an air-conditioned gym or using home exercise equipment.
- Indoor options: Gym workouts, home exercises like yoga or Pilates, indoor cycling, or swimming.
- Outdoor options: Look for shaded routes, parks with tree cover, or water-based activities like swimming, kayaking, or paddleboarding, which offer a refreshing way to stay active.
6. Acclimatize gradually and fuel your body:
If you’re new to exercising in the heat, gradually increase the duration and intensity of your workouts over a week or two to allow your body to adjust. Additionally, a balanced diet rich in hydrating fruits and vegetables (like watermelon, cucumbers, oranges) can help your body manage the heat more effectively by providing essential fluids and nutrients. Avoid heavy, greasy meals before exercising, as digestion generates more body heat.
Source: Global Heart
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