Working out during the summer is easier for most people because the weather is warmer, you can do more activities outside, and there are more activities available. However, working out during the summer months can be more strenuous on your body. We have provided some simple tips to help make your summer workout a little easier!
Staying hydrated is extremely important when working out during the summer. Remember that it’s just as important to drink plenty of fluids leading up to your workout as it is to keep pushing fluids during and after your workout. As you work out and sweat, you lose some of your hydration through sweat as your body tries to cool itself. Check out this article by Onslow Fitness to learn more about staying hydrated during your workout!
2-Pick the right time of day!
Choosing the right time of day to work out will go a long way to helping you make the most of your workout. During the summer the hottest part of the day is between 10am and 4pm. Choosing to work out in the mornings or evenings will leave you with more energy and be healthier for you overall. Temperatures will be lower during those times of the day which makes it easier for your body to cool down. If you can, workout in the shade, this will help you stay cool and reduce your risk of overexposing yourself to the sun. If you can work out indoors, consider doing that on extremely hot days to prevent overheating!
3-Wear Light colored clothing
It might seem simple but wearing heavy clothing restricts your skins ability to breath and release heat while being active. Wearing the right type of clothing during your workout is important. Light colors such as white and yellow reflect light while darker colors like black and purple absorb it and increase the amount of heat you feel. Loose fitting clothing also helps your skin breath and allows your skins to release sweat to cool your body. Wearing loose fitting and light-colored clothing will help you stay cooler during your workout by allowing your skin to release extra heat.
4-Know when it is too hot to workout
Knowing when it is too hot to work out will be different for every person based on their body type, stamina, climate region, daily temperature and humidity levels. Even if temperatures don’t seem like they are overly hot, when you throw high humidity into the mix, the air can feel 10-20 degrees hotter than it is. While there is no set “danger zone” for temperature, use your best judgement and alter your workouts, move them into an air-conditioned space, or choose an activity that won’t be as strenuous on your body. For more info, check out this Women’s Health Magazine’s article.
5-Know your body and listen to it
As you work out, your body will give you signs that you are pushing too hard. It also helps to know the signs of certain heat related health issues such as dehydration, heat exhaustion and heat stroke which can all help you avoid a trip to the emergency room. If you are not feeling well, listen to your body and take a break to reset. There is no shame in resting! To learn more about the warning signs and potential health risks, click here!
6-Keep an eye on the weather
During the summer months the weather can be beautiful, but there can also be pop-up storms that move through a region with little warning. If you are choosing to exercise outside, it’s important to know what the weather is going to do so that you don’t get caught in a thunderstorm or take a 5-mile run when it’s 95 and humid outside. Humid weather can be especially dangerous if you have underlying health conditions so keep an ear to the forecast and an eye to the sky!
7-Eat the right foods
Eating the right foods before and after a workout can greatly increase your chances of staying hydrated while working out in the summer heat. Avoiding foods that are high in fat or protein before exercising is key since they take more energy to digest. Foods with high water content such as berries, lettuce, apples, and other fruits and veggies will help hydrate your body naturally. For more tips on eating the right foods before and after a workout, check out heart.org.
Brought to you by the StayWell Health Center Team