Warmer, sunny days are finally here — which means you’re more likely to take your workout outdoors. Only, during a hot and humid day, running, biking, hiking, even walking can feel overwhelming. So, we’ve compiled a list of tips to help you get summertime fine in the heat – safely!
Invest in lightweight, breathable gear: Wicking clothes are a must! By absorbing moisture from your body, the fabric allows you to feel cooler and refreshed.
Drink up: Staying hydrated will help prevent some of the symptoms you may experience while exercising in the heat and humidity, such as dizziness, stomach cramps and headaches.
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Be flexible: No one said you have to exercise during peak heat hours. Keep an eye on good ole mother nature and hit the trail during low-temp hours – such as early morning or dusk.
Switch it up: On more hot and humid days, choose cooler cardio activities like biking in the wind or swimming. That’s right! All those hours spent splish-splashing around is helping you trim down. According to Health Magazine, lap swimming burns a respectable 476 calories per hour.
Location, location, location: Hit a shady bike trail or take a jog along the beach. It can be 10 or more degrees cooler than hitting your neighborhood paths.
Split up your workouts: Do ONLY what you can, or exercise twice in one day. It’s not uncommon for professionals to split up their workouts as they’re pressed for time. This is also a great tactic for those working up to exercising in the hot sun. The goal is to avoid overexertion and dehydration.
Ease up: If you’re dead set on maintain your current workout, reduce the intensity or transition to intervals – this will prevent overheating.
Take a Kit Kat break: Maybe not a chocolate bar – but pick up a piece of fruit or a protein shake to assist in maintaining energy.
Cold shower – When all is said and done, cool down with a warm to cold shower. Sure, our bodies have built-in cooling systems that help us adjust to heat. That’s why we sweat. But this system can fail if we’re exposed to soaring temperatures for too long. A quick, cool rinse should help your body temp cool down at a moderate pace – prevent heat exhaustion.
More importantly, know when to say NO! Pay heed to the heat. Listen to your body. If at any time you begin to feel weak, light-headed, dizzy, nauseous, or intense cramps, take it inside. Not doing so could result in sever injury or worse, stroke!
