8 Tips to Beat the Heat & Make the Most of Your Summer Workouts
Happy Summer, everyone! That time of year is upon us when we finally get to enjoy that warm summer air and the hot sun on our faces. Living in New England, this is something none of us take for granted, that’s for sure! After having to keep our workouts indoors during a long cold winter season, a lot of us are itching to take things outside. The fresh air definitely gives any outdoor workout a more energizing quality than it does when working out inside, but there are definitely some things to consider when deciding to work up a sweat in the heat. During the warmer months, it is obvious that we tend to sweat more. In the sticky humidity of New England in the summer, sometimes it’s impossible to even walk down the street for a cup of coffee and not feel like you are dripping wet! Our bodies sweat more in the heat because sweating itself helps to release heat, therefore keeping your body temperature at a normal state. When your body has to work harder to maintain its core temperature, even if you are not doing anything too active.
So what is the big deal and why did we care to write an article on it? Well, it is important to follow some safety tips when it comes to activity in the heat because it is easy to forget how much our body temperatures rise when we work out in the summer. If you don’t listen to your body or give it the proper rest or hydration that it needs, summer workouts can (in the most dangerous of situations) lead to heat stroke, fainting, heat exhaustion, and more. You also are undermining your workout! That's right, you can't be expected to build muscle and improve your physicality if you are unable to push your body to the point of progress. These seven tips below are some simple, easy-to-follow ways that you can still maintain activity and exercise in the heat in a safe and effective way:
1. Avoid the hottest part of the day. To avoid the intense heat, exercise early in the morning or late in the day. The hottest temperatures occur between 11 am – 3 pm. Watch the weather forecast and take extra caution when it’s hot and humid. Humidity can work against your body’s ability to cool the skin since sweat can’t properly evaporate.
2. Drink plenty of fluids. The key to exercising safely in the heat is hydration before and throughout your workout. Don’t wait until you’re thirsty to drink fluids. Help your body sweat and cool down by drinking water frequently. Research recommends consuming 16 to 24 ounces of water a couple of hours before exercising.
Things that can dehydrate you are salty foods, alcohol, and sugary drinks. It can increase your risk for dehydration. Do not drink extremely cold water as it may cause stomach cramps. Constant and consistent hydration is key and we recommend just regular ol' water :)
3. Regularly use sunscreen. It's easy to forget about this crucial step and especially easy to forget to re-apply! Use a broad-spectrum sunscreen with an SPF of at least 30. Make sure to reapply at least every 2 hours or after sweating. Sunburn decreases your body’s ability to cool itself and increases the risk of skin cancer.
4. Wear light, breathable clothing. When getting dressed before a workout, make sure to wear lightweight, well-ventilated clothing. Synthetic fabrics like polyester, nylon, and Lycra easily absorb sweat and allow for evaporation. If you are exercising directly in the sun, light colors such as white reflect heat better than other colors.
The most important body part to keep cool is the head. Wear a hat and if you are feeling extremely tired, soak it in cold water. Wearing a hat won't necessarily reduce your core temperature, but it could improve your comfort level.
5. Know your limits. Be aware of your fitness limitations and respect them. If you’re not conditioned for activity in hot weather, you’re more vulnerable than a well-conditioned athlete who regularly trains in the heat. Listen to your body and if you begin to feel dizzy, nauseous, or tired, give yourself a break in a cooler location. Allow your body time to rest and refuel between workouts to prevent jeopardizing your fitness and workout goals.
6. Replenish your electrolytes. If you plan to exercise for a couple of hours, you may want to choose a sports drink to replenish electrolytes. These drinks aim to replace salts and minerals as well as fluids. Choose lower-calorie options that contain less sugar.
7. Create a training plan. Plan for a short workout of speed-walking intervals or tackling a few incline hills. If you’re doing an interval workout of walking bursts followed by recovery periods, extend your rest breaks longer than normal. Gradually increase the length and intensity of your workouts as you exercise outdoors more often.
8. Use the Buddy System! Not only does this make your workout more fun, but it makes it way more safe and productive! You will be more likely to stick to your workout plan and also have someone there in case something does go wrong. You can push each other to "do one more" AND to "re-apply one more time!"
So, next time you think about getting active in the summer heat, remember to look back on these tips! You want to be able to enjoy your workouts and get good exercise without having to worry about things like heat stroke and dehydration because no one wants to spend their summer experiencing something that is so taxing on your body. With that being said, keep following along with our blog for more tips on summer health and wellness, and overall mind-body health! If you are looking to get back into your favorite summer activities but are unable to due to mystery pain and discomfort, please give us a call at 401.602.7006 or contact us at Arancia Physical Therapy online here. We look forward to helping you get back to all of the activities that you love and enjoy!