The summer heat can make working out difficult. When you are working out, the summer heat can be intense and can quickly drain your energy if you aren’t prepared. According to experts, during warmer days, your body allows more blood to circulate through your body to help the skin. This helps the skin produce ample amounts of sweat in order to try and cool off. However, it also increases your heart rate.
Exercising during summer adds additional stress to your body. It is important to make an effort to keep your body cool while you are working out.
Drink More Water
When you are exercising in hot weather your body’s temperature will drastically increase and your body will sweat as a way to cool off. However, this natural cooling system will fail if you are exposed to high temperatures for too long. This results in heat exhaustion or worse heat stroke. Also, if the humidity level is also up, your sweat will stick to your skin longer and does not readily evaporate. To keep your body cool, you need to load up on plenty of water.
Also, if the humidity level is also up, your sweat will stick to your skin longer. Sweat does not readily evaporate when the humidity is greater than 65%. To keep your body cool, you need to drink plenty of water and take frequent breaks. Do put off exercising when the temperatures are cooler.
Since the human body is made out of 50 – 60% water it is important to keep that much amount at all times. Whenever exercising or other physical activities, you lose about 2 – 3%, even more during hot days. During routine workouts, make sure to drink at least 8 – 10 ounces of water every 20 minutes. After you complete your routine, you should drink more water, at least 8 ounces more to ensure you are well hydrated.
Tip: A good way to know that you’re hydrating properly is by checking the color of your urine. When your urine is paler, it is a sign that you are well hydrated.
Sports drinks that you see on commercials are not very advisable because they can be loaded with sugar and empty calories. If you wish to avoid unnecessary calorie intake, stick to plain water. Sports drinks will only be a good choice if you are in your ideal body weight and you are exercising for prolonged periods of time at a high intensity. Even then, it is a good idea to dilute your intake with regular water to avoid too many calories.
Take Your Toughest Work Out Routine Indoors
Understandably exercising outdoors provides plenty of benefits; however, during hot summer days, you may want to move your exercise routine indoors to keep your body cool. For example, instead of running outdoors, try running on the treadmill or use the elliptical.
Tip: You can exercise during the cooler part of the day, such as early in the morning or late in the evening when it is cooler outside.
Exercise in the Shade
There are times when you have no choice but to head out in the middle of the day to squeeze in some type of workout. While it is not the best idea, if you need to do so, make sure to attempt to find a well-shaded area. For example, bike in areas around trees or tall buildings will help reduce the heat from direct sunlight. Even when the temperature is the same, exercising in the shade can make it can provide at least 15 degrees’ Fahrenheit cooler.
Change Your Gear
One rule of the thumb that you need to remember, dark colors absorb the heat. When using this, you may feel like you are wrapped in a warm blanket. You can change to lighter colors or better yet, grab performance fabrics which provide better ventilation.
Use a Cooling Towel
We picked up a few cooling towels towards the beginning of summer. At first, we were skeptical so we put it to the ultimate test. Before heading outside for a walk in the Texas heat, we soaked our cooling towel in water and wrung it out. Simply snap the cooling towel to activate its instant cooling technology. Place the towel around your neck while you are exercising in the summer heat.
Recognize When You Need To Get Indoors
Working out outdoors especially for those who enjoy a regular run or bike ride is a great way to keep your body fit and your health at its optimum. You are the best person who knows how your body work, make sure to constantly check for signs and symptoms such as:
- Paling of the skin
- Muscle cramps
- Rapid heartbeat
- Nausea or vomiting
If you insist on working outdoors during the summer season, make sure to adapt into different workout routines to avoid dangerous heat stroke. Remember, you want to be healthy and not put your body in danger instead. Working out during the summer time can pose additional health problems such as heat exhaustion, stroke, or even death in severe cases. Use these tips to help stay cool this summer while working out in the summer heat.