Beat the heat—tips for exercising outdoors in the summer
With the longer days and sunshine, the summer months are a great time to go outside and be active. However, summer workouts aren’t always what they’re cracked up to be. Along with the sunshine comes rising temperatures. While it shouldn’t stop the outdoor enthusiast from enjoying their favorite activities, there are some precautions you can take to get the most out of your outdoor workout.
Avoid exercise during hottest times
Unless you are training for a marathon through the desert and need to get super acclimated to running long distances in 100 degree weather, there’s probably no reason that you should be out exercising when the day is at its hottest—usually between 11 a.m. – 3 p.m.
Instead, time your activities for early morning or late afternoon. While it might be a pain putting in the extra planning for time management, your body will thank you.
Wear light, loose clothing
It’s not a great idea to pull out your UnderArmour black long sleeved shirt and pants when the sun is beating down. Instead, wear lightly-colored shorts and t-shirt or tank top that are loose to allow more air flow. Look for fabrics that absorb sweat and that are made with wicking and cotton to keep cool.
Sunscreen is a must!
Exercising when the sun is out and shining, as well as wearing less clothing to work out mean that more skin is exposed to the elements of the sun. Make sure to put on a sunscreen with an SPF of at least 30 before heading out for your workout. Look for sports sunscreens that are waterproof and sweatproof.
Stay hydrated
Water is one of the single most important elements of working out in the heat. Make sure to drink water before you go out, take a water bottle with you if possible and rehydrate when you get back home.
Take it easy
If you’re exercising outside during peak temperatures, you aren’t going to be able to push yourself as much as you might when the temperatures are cooler. Be aware of your body and how you’re feeling. Consider working out for less time or at a lower intensity. Stop your activity if you feel dizzy. And if you’re thinking about trying something completely new, wait for a cooler day.
Look for shade or consider watersports
Scope out trails that are surrounded by trees. Consider going swimming instead of running. Even little things like staying in the shade, or playing in the water can help get the exercise you want while preserving your health.
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