Beat The Heat: Tips For Safe Summer Workouts
When the sun hits its stride, stepping out during midday can feel like you’re entering an oven. Opting for early mornings or late evenings for your summer workouts is the way to go. The temperatures are cooler, and you can catch some serene moments as the world just starts waking up or winding down. Plus, it’s easier to focus without the noise of the bustling day.
The hours between 10 a.m. and 4 p.m. are notorious for high heat and punishing UV rays. By steering clear of this timeframe, you’re less likely to encounter heat-related issues and more likely to have a refreshing workout experience. This timing also safeguards your skin from potential sun damage.
Sometimes life demands a lunchtime gym session. If you’re stuck with that midday slot, consider seeking out shaded paths or heading indoors. Check out nearby forests or parks offering canopies of leaves for a natural cover. Indoors? Try a quick HIIT session or yoga in the comfort of your air-conditioned space.
Early or late workouts come with the bonus of quieter trails, meaning fewer distractions. Use this time to focus on perfecting your form or pace, setting personal records, or just enjoying the peacefulness. This solitude can help you connect more with your body’s rhythm and needs.
Stay Hydrated: The Lifeblood of Summer Fitness
Nothing quite zaps your energy like dehydration when you’re trying to smash a summer workout. Before you even lace up your sneakers, it’s crucial to start with ample hydration. I’d recommend going for about 16-20 ounces of water roughly two hours before stepping outdoors. This might seem like a lot, but it’s all about setting a solid foundation.
Once you’re out there, keep the fluids flowing. Make it a habit to sip water (or a sports drink if you prefer) every 15 to 20 minutes, especially if your session is tipping past the 30-minute mark. This regular intake not only helps maintain your energy levels but also aids in body temperature regulation.
Electrolytes! These little guys are key players in the hydration game. When you sweat, your body loses more than just water—it loses vital minerals like sodium and potassium. So, drinking an electrolyte-rich beverage post-workout can be a game-changer for recovery. Think coconut water or those popular sports drinks.
Here’s a nifty tip for keeping your hydration game on point: freeze your water bottle halfway the night before. As it melts during your workout, you’ll enjoy chilly sips that last longer than regular water at room temperature. Plus, holding onto a cold bottle can help lower your body temp, making those hot summer sessions a tad more enjoyable.
Dress Code: Gear Up for a Cool Workout
Believe it or not, what you wear matters—a lot. In the blazing summer heat, your clothing choice can be either your best friend or your worst enemy. Ditch those heavy, non-breathable fabrics in favour of lightweight, moisture-wicking materials. These innovative textiles pull sweat away from your skin, helping you stay cooler and more comfortable.
Colours count, too. Light colours reflect the sun’s rays better than dark ones, which tend to absorb heat. So, go for whites, pastels, or bright shades. And while fashion is fab, function reigns supreme when temps are on the rise.
Protection is another big deal. A breathable hat or visor isn’t just for show—it shields your face from sun exposure and keeps sweat from dripping into your eyes. Polarised sunglasses are a smart pick to protect your eyes from glare, making sure you can focus on your path ahead without squinting.
Never underestimate the power of sunscreen. A sweat-resistant SPF 30 or higher is essential. Sunburn not only damages your skin but can also drive up your body’s temperature, making your workout harder than it needs to be. So slather it on before heading out and reapply as needed to keep burns—and future issues—at bay.
Listen and Adapt: Your Body Knows Best
When it comes to tuning in to your body, summer’s sizzling temps make it more critical than ever. The heat can sneak up on you and turn a solid workout routine upside down if you’re not keen on the warning signs. Feeling dizzy, nauseous, or experiencing a pounding headache? That’s your cue to hit pause immediately. Ignoring these could lead straight to heat exhaustion.
This isn’t about being hardcore; it’s about being smart. Your body needs time to adjust to the challenges warm weather brings. If you’re new to this summer workout game, ease in gradually. Slowly increase your activity level over several days to let your body acclimate.
In extreme heat, get creative. Swap your outdoor routines for activities like swimming, which offers a full-body workout while keeping your body temp in check. Or try bodyweight exercises under the leafy shade of big trees. Think squats, push-ups, and maybe a plank or two. Don’t underestimate the power of a brisk walk when conditions are just too risky for anything more intense.
Finishing a session right involves a smart cool down. Instead of crashing into the nearest air-conditioned room, take a few minutes to walk it out or stretch gently in the shade. Sipping cold water during this period also helps bring your body back to normal. A damp, chilled towel around your neck can be an instant ticket to comfort and calm, helping you stay refreshed after your workout.
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