Summer is here and that means outdoor activities galore. Of course, with everything that summer brings to us, it also brings hot weather. So, if you want to shape up this time of year, you can count on heat. The heat will be there and you need to learn how to stay cool under the hot summer sun. It is important that you stay cool because the heat can be downright dangerous if you don’t take the necessary measures to protect yourself. Let’s see how exactly you can tackle this issue.
Tip No. 1: Benefits of exercising early in the day/late in the evening
It goes without saying that you shouldn’t exercise at midday. During that time of the day, temperatures are at their highest and the sun’s hot rays are at their peak. That’s really exhausting and you could harm yourself. It’s not healthy in general but it’s especially bad for the skin. Therefore, stay cooler by working out early in the day when the sun isn’t so strong yet. Also, you can work out in the afternoon, the principle is same. You have to avoid those dangerous hot rays as much as you can.
Tip No. 2: Proper workout clothes
When you decide to put in hours of workout in relatively hot temperatures, it is important that you are well-equipped with proper workout clothes. And what does that exactly mean? That means that you have to buy good, breathable, lean workout clothes that won’t trap sweat and leave it on your skin. Men should always look for light-colored lean t-shirts and lean shorts, women usually go for lean womens exercise tights and a dry-fit top. When it comes to colors, select lighter colored clothes because they reflect heat better than darker clothes.
Tip No. 3: Drink more water
In order to avoid dangerous heat-related conditions, you have to drink up! Drink before you’re thirsty since our thirst sensation doesn’t appear until we’re already a bit dehydrated. Remember that if you allow your body to become dehydrated, you won’t be able to complete the workout, at least not in the most efficient way possible. And you could harm your health. Drink a glass or two of water before you go out to exercise and drink every fifteen minutes or so into the workout. When you get back home, keep hydrating. You could also buy a sports beverage if you’re into intense exercises to replace the salt and other electrolytes.
Tip No. 4: Get used to the heat
Before starting your summer workout plan, you have to gradually get used to the heat. Typically, it takes 10 to 14 days for your body to get accustomed to the new exercising conditions. Therefore, you can’t just go out when you feel like it for the first time and do a two-hour long workout. Try working out for short time at a relatively low intensity. Gradually increase the intensity and the duration. Take it slow and steady. When you get fully accustomed to the new conditions, you can do hard workouts.
Tip No. 5: Bring some water along
Bringing a bottle of water for your workout should go without saying. However, there is a cool strategy you could implement to keep your core temperature at bay. Dumping water on your head and face provides you with a sensation of cold that can give you a refreshing feeling which overrides the overheating message your body is sending to your brain. It’s simple – the colder the water, the better the feeling. Some athletes even do a cold bath or cold shower before their workouts in order to start exercising with a lower temperature. Smart, right?
Working out in the summer is something that pros never avoid. The grind has to be constant if you want to see the results. However, safety is always of the utmost importance and the case is no different here. Take every measure that is listed seriously and prepare yourself well before you start working out. Shaping up is extremely good but your health is what takes the number one spot on the priority list. Remember that!
Luke Douglas
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