surviving summer workouts

Summer Workout Tips

Baby, it’s hot outside!

If you have been working out over the past winter and spring months, you may be surprised at the new challenges that summertime fitness throws at you. Today is the first day of summer, and you are probably discovering that your body reacts to the heat and humidity differently than it does to cooler, drier conditions.

Don’t let the heat cause you to lose your momentum. You can keep working hard in the summer, you just have to adjust your approach a little. Just keep the following summertime fitness tips in mind as you continue getting stronger and healthier.

Cool down first!

You can improve your performance in the heat by lowering your body temperature before heading outside. Taking a cold shower or simply putting ice cold cloths on the back of your neck can help you to better tolerate the heat.

Find some shade.

Change up your workout location to a different area in order to maximize your time in the shade. If you are a runner or biker, change your route to a wooded area.

outdoor workout
Find covered areas to workout outdoors

Avoid caffeine

Because caffeine acts as a diuretic, it forces water out of your system. This is the last thing you want when exercising in the summer heat. Save your caffeine intake for several hours before or after your workout, rather than near the time you will be exercising.

Stay hydrated!

Make sure you drink plenty of water before, during and after your workout. Doing so will help to reduce the heat stress on your body.

water bottle
Staying hydrated is a must!

Choose your clothing carefully

Wear white or light colored clothing. Lighter colors reflect the heat better than darker, more intense colors. Also, now more than ever, it is important to wear clothing that will move sweat away from your body and help it evaporate it quickly. Look for shirts and tanks in moisture wicking fabrics like tech nylon/polyester blends. This will help keep you cool as you sweat through your workout.

Change your workout time

If you are used to exercising during lunch or in the afternoon, you may need to adjust your schedule for the summer months. With the heat index and humidity, particularly in the South, you need to be careful being outdoors when the sun is most intense. Early mornings and late evenings are the best times for outdoor exercise. On blistering, hot days, even the shade will not bring much relief.

Take breaks

This is extremely important! Your body can only handle so much extreme heat. When the temperature rises, you may find that you need more frequent breaks to keep performing at your best. Be sure to take them. Listening to your body and caring for it is not a sign of weakness: it’s smart.

Monitor your heart

The heat places greater stress on your heart. Keep tabs on your heart rate as you work out in the heat. If it spikes quickly or stays too high, give it a rest.

girl trek walkers
Walking with friends

Workout with a buddy

Let’s face it, there’s safety in numbers. Having a friend, family member or co-worker join you can be fun. Plus, having an accountability partner keeps you on track.

Hit the gym

You may find that it is best to simply move your workout indoors for the summer. If you would prefer not to put your body under summer heat stress, go work out in a gym. You will have the added benefit of personal attention and group accountability. It’s a great time to work on form, increase intensity, and plan out a new and exciting workout routine. Beat the heat by mixing things up this summer-try a gym workout.

Summertime fitness can continue if you want to workout outdoors to enjoy the great weather and scenery. Just be safe and follow these tips to make your workout enjoyable. Do you have any tips for working out during the summer? Drop them in the comments. I’d love to hear them!

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