Summer heat can make it more challenging to enjoy your outdoor workouts. By implementing these strategies to help you stay cool, you can keep your fitness momentum going through the hot summer months.
The top considerations for summer workouts include the time of day, hydration, what to wear and how to modify your plans to still get an effective workout. With these tips you’ll be able to remain both active and safe all summer long.
Top 5 summer workout tips:
Time – Avoid the hottest parts of the day.
Protect yourself – Wear hats, sunglasses, sunscreen, and lightweight, moisture wicking fabrics.
Drink water – Make sure to hydrate frequently.
Modify – Shorten the duration and break up your workouts.
Seek shade – Shady and indoor workouts can be fun, too.
Let’s dive in to learn more about each summer workout tip!
Sunrise is typically the coolest time of the day. If you can plan your outdoor activities during the early morning hours, you will enjoy cooler temperatures and fewer UV rays. If you’re not a morning person, you can work out after the sun sets and the temperatures begin to drop again. Evening workouts can also provide stress relief from the day and help prepare your body for bedtime.
If you are going to exercise while the sun is out, plan to protect yourself. Lightweight, moisture wicking fabrics can help you feel cooler and keep the sweat from remaining on your skin. Lighter colors help reflect some of the heat from the sun. And don’t forget about accessories! Hats are great at keeping the sweat from running into your eyes and have the added benefit of shielding your face and head from the sun’s UV rays. Be sure to always wear broad-spectrum sunscreen, which blocks the UV rays that cause sunburn and skin damage. You will still get plenty of vitamin D while wearing sun block. Check out our article on sun safety tips for more information on staying safe in the sun!
When exercising in the heat, you will usually sweat more. Exercising in hot environments can lead to heat related illness and even heat stroke. Make sure you are drinking enough water to replace what you are losing. The most reliable way to know how much water you have lost during a workout is to weigh yourself before and after a workout. The difference in weight is how many ounces of water you should drink. For example, if before your workout you weigh 180 lbs., and then after the workout you weigh 178 lbs., you should aim to drink 32 ounces of water in the next few hours. Sports drinks can be a good option to rehydrate but watch out for too much added sugar.
With the increase in temperatures outside, you might want to adjust your workout plan. You can break up your workout into shorter sessions. You can also do your cardio early in the morning and leave your less strenuous activities until later in the day when the temperature starts to drop again. You want to make sure that your body has time to cool down to lower your internal body temperature. You can also lower the intensity of your workouts and do more cross training activities like walking or yoga. Swimming is also a great change of pace if you have access to a pool.
During your summer exercise sessions, seek out shade. Shaded parks or covered areas can feel 10 degrees cooler on your skin. On days that are very warm, with the heat Index over 105 degrees Fahrenheit, it may be smart to move your workout indoors. Join a group fitness class, use a fitness app or follow along with an exercise video as an alternative to exercising outside.
While the summer heat may require you to be more aware of the weather and to make some adjustments as needed, you can still keep up with your exercise goals. Just make sure to factor in the time of day, your clothing, hydration, and where you are exercising. These tips can help keep you active and safe from the heat all summer long.