Hot summer days can present a major challenge for people looking to work out in the summer. If you're not careful, working out in the heat can cause you to suffer from a heat-related health condition such as heat stroke, heat exhaustion or extreme dehydration. Luckily we have some tips to help you safely work out in the heat. Keep reading to learn more!
Embrace the cold
To help you stay cool during your workout, try taking a cold shower prior to beginning your fitness routine. Ditch the blow dryer when you get out of the shower and opt for wet hair to help your body better regulate your temperature during your workout in the heat.
If you are working out outside on a summer day, be sure to drink plenty of water prior to starting your workout and during your workout. If you’re planning to exercise for more than an hour, you may also want to try a sports drink that contains potassium and electrolytes to help rehydrate and replenish your body.
Wear light layers
Try to wear bright colors during summer workouts because they reflect the sun and make you visible to oncoming traffic. Opt for cotton, which is a light-weight and affordable material that will help you to stay dry during your workout. If you’re willing to spend more on workout attire, opt for sweat-wicking shirts and shorts to help keep you dry and cool.
Prevent sunburns during your workout by slathering on sunscreen onto any exposed skin. Choose a sunscreen with an SPF of 50+ for better protection and look for waterproof formulas that won't come off once you start sweating.
Time out your workouts
Try to workout before 10 a.m. or after 3 p.m. to avoid the hottest part of the day in the summer. If you’re planning an outdoor workout, try to do it either before or after this time slot. Many athletes choose to work out early in the morning to stay energized throughout the day and to sleep better at night.
Workout in water
A hot summer day is the perfect time to take advantage of your local swimming pool or nearest body of water. Try adding water activities to your workout routine such as swimming, surfing or stand-up-paddle boarding to help you stay fit and healthy in the summer while also staying cool.
Take it inside
Prevent heatstroke by choosing to workout at your local gym or in your home if you have workout equipment. On days when there is an excessive heat warning, this can be your best decision to stay cool and avoid a heat-related injury from the summer heat.
Listen to your body
It is very important to listen to your body while you workout in the heat. If you begin to feel dizzy, nauseous, or tired, be sure to give yourself a break so you do not overdo your workout and get sick or injured.
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