Summer Workout: 6 Tips for Exercising in the Heat


The summer is approaching, and the beautiful weather is very tempting for those physically active to take their workouts out in the open. In certain parts of the world, the temperatures are already extreme even without the spring officially over. If you want to enjoy the weather and keep exercising, you need to know what to pay attention to in order to keep your performance at a top level and your body safe.

Take it slowly

If you have just recently found yourself in a region with hot and perhaps even humid climate you need to ease up on your exercises. It could be that you are traveling for holiday or work, or that you have just moved to a new country. Also, you may be one of the people who despise bad weather and spend the winter months exercising indoors. Alternatively, it could just be the sudden rise in temperature.  Whichever the reason is for changing conditions, slow down and lower your expectations. Your body needs to get used to as the heat and the loss of water from the body quickly decrease your ability to exercise.

Choose the right time of the day

If you are keen on exercising outdoors, you should pay attention to the time of the day. Start bright and early, when there is still a chance you can get a breath of truly fresh air. Avoid the sun between 10 am and 4 pm. Luckily, that mid-section of the day is generally inconvenient for most people so there is not much temptation there. If you are not a morning person, you can exercise later in the day, just make sure you do not do it immediately before you go to bed as you will not be able to fall asleep for some time.

Wear the right outfit

When you plan on exercising in the sun, you also need to mind your outfit. The clothes you wear should be loose fitting, possibly of natural materials, and light colors to reflect the sun. Perhaps you feel like taking your shirt off or exercising just in your sports bra, which could make a temporary relief. However, this could have your skin exposed to sun and cause sunburns and expose you to greater risk of quick aging and skin cancer. Now that we are on the subject of sun protection, wearing a sunscreen is a must.

Stay Hydrated

Staying hydrated is probably the most important tip of all. When you exercise it may be easy to forget to drink water. You should be drinking about 7 to 10 oz of water every 10 to 20 minutes during your exercises and 8 oz 30 minutes after you are done exercising. Otherwise, you can drink water when you are thirsty but when you start your exercising routine don’t wait that long. Water is the best drink you can have. If you want to get an extra energy boost pre workout, you should avoid energy drinks, and either go for a protein shake or fresh fruits and vegetables.

Sodium and electrolytes

These elements are essential for proper functioning of the cells in your body. You can maintain a healthy level of electrolytes by taking tiny bites of carrots or celery along the way. If you have muscle cramps, don’t overeat yourself while working out. Water is the most important for keeping the right balance, thus again the proper intake of water is the key. Make sure you follow the instructions above and don’t drink too much water as that could seriously decrease the sodium levels in your blood which is very dangerous.

Know when to stop

Looking back at the first paragraph, start by taking it easy. Set lower goals until you get used to the heat. You normally stop when you finish your routine. In the meantime, if it happens that you feel faint or fatigue, that should mark the end of your workout. It means that you should stop as your body does not feel up to the task. Don’t try to push yourself, the consequences are much greater than the pleasure caused by a completed workout. You could suffer heat stroke.

Dedication to physical activity and motivation to work out in all weather conditions is amazing. You can do it safely without having to push the limits and expose your body to risk. Follow the tips above for safe and pleasurable summer workouts.