Summer is here, there is no doubt about it. One of the best parts about summer and the beautiful weather is being able to go outside and workout. The trails are open, the lakes are open, so it’s the perfect time to get out and get active. With the summer heat though comes dehydration and other issues so it’s important to make sure that you are taking care of yourself in the heat. We want to set you up for success so check out these tips to help you out during your summer sweat sessions.
Summer Exercise Tips
We know how easy it is to want to go out and workout when you see those beautiful summer days outside. But before you do, follow these quick tips to make sure you are getting the most out of your workout and not putting yourself at risk.
-Apply sunblock: We know this has nothing to do with exercising, but it’s still extremely important to remember if you are going to work out when it’s sunny outside. Baseball caps are great to avoid some of those sunny rays too!
-Avoid the hottest part of the day: While we do recommend working out in daylight for safety reasons, be cautious about the times that you choose. Try to avoid 10AM-4PM if you will be working out directly in the sun as these tend to be the hottest part of the day.
-Monitor yourself: If you’re starting to feel light headed, weak, nauseous, or anything uncomfortable… take a break. Get in the shade, somewhere with air conditioner, and drink some water. Don’t push yourself to the limit because your body is trying to warn you ahead of time.
-Stay hydrated: While it’s always important to drink water, it’s even more important when you plan to work out outside in the summer. The hotter it is outside the more your body temperature will increase during your workout. Remember to drink plenty of water to stay hydrated.
-Take it easy: It’s not always necessary to run 5 miles at a 5 minute pace, especially if it’s 90+ degrees outside. Try to slow your pace a little at the beginning of your workout so that your body has time to adjust to the heat, then you can work up to your normal pace.
-Track your water intake: There is such thing as too much water- I know it sounds crazy. A good rule of thumb to follow is to drink at least half your weight in ounces. So if you weigh 150 pounds you will want to drink at least 75 ounces of water a day. You can track your water intake a few ways; with an application on your phone that counts the ounces and also by your urine. If your urine is darker in color, keep drinking because you probably aren’t very hydrated. If your urine is clear to a light yellow, you’re doing good!
- Wear light-colored and lightweight clothing: Being cautious about what you wear while working out is crucial. Dark colored clothing will absorb the heat which will make you feel 10x hotter, same as tight-fitting clothes.
Working out outside can be fun and enjoyable, but you have to be safe about it. If you know your body overheats easily, you should probably avoid outdoor workouts or try to stick to pool workouts. Swimming laps and other aquatic exercises are still a great way to enjoy the weather and burn some calories! However you decide to workout this summer, be safe and have fun!
-The Disturbing Comfort Family