Many fitness experts recommend working out outdoors because of the big benefits for physical and mental health. It sounds great in winter to enjoy some gentle sun and warmth. But in summer, it can get annoying and tiring, even a real challenge.
Heat can be a big problem for people wanting to exercise outside in summer. If you're not careful, you might suffer from heat-related issues like heat stroke or severe dehydration.
In this article, we’ll share important tips from fitness and health experts on how to exercise safely outdoors in summer, even on the hottest days.
1. Take a cold shower before exercising
Before starting your outdoor workout, you can take a cold shower. After showering, don’t dry your hair. Wet hair can help keep you cooler and more hydrated while exercising.
2. Stay hydrated with the right drinks
Water is the best drink to keep your body hydrated, especially during hot summer days. But if you plan to exercise for more than 60 minutes, you might need to consider other drinks too, like sports drinks.
Sports drinks are especially important when working out for long periods in the heat because they have potassium and electrolytes that can rehydrate the body.
Also, high sodium levels can actually help the body since sodium is key on hot days, but you should take sports drinks in moderation, just like everything else, even the workout itself.
3. Wear light and bright clothes
Comfortable, proper workout clothes are one of the main reasons for a good workout session. Light cotton clothes can keep you dry and absorb sweat from exercising.
Also, bright colors for workout clothes will make you more visible to traffic when exercising outside, and they reflect the hot sun rays.
You can also rely on shorts and short shirts that help you get rid of sweat.
4. Use sunscreen
One big reason people avoid working out outside in summer is sunburn. There's really nothing worse than doing summer workouts with bad sunburn that makes it impossible to keep going.
So never forget to use sunscreen, pick one with SPF at least 50 and waterproof so it won’t wash off when you sweat.
5. Choosing the right timing
Picking a time away from very high temperatures is key for summer workouts. 10 am to 3 pm is the hottest time during summer days.
So if you plan to exercise outside in summer, pick times before or after that. Many athletes prefer early morning workouts, it helps them stay active through the day and sleep better at night.
6. Starting summer-friendly activities
Summer is perfect for trying new activities that fit well. Water activities are great for summer. Try adding swimming, rowing, or surfing to your routine.
These activities can help keep you fit in a fun and fresh way while staying comfortable and calm. You might find a new workout you like better.
If you don't like water activities above, you can choose rainy days for your favorite workouts like running. Many athletes find exercising in rain refreshing and fun.
7. Do your workouts indoors
Keeping yourself healthy is the top priority. There's no shame in exercising inside your home or gym if it's too hot and there are real heat warnings.
This might actually be the best choice to avoid heat-related injuries.
8. Know your fitness limits
It's not important to finish a full workout if your body can't handle it. Listen to your body well. If you start feeling dizzy, nauseous, or tired, take a break or stop your session. That’s better than risking injury or illness from pushing too hard.
You can also pick moderate or low-intensity workouts and spread them out over the day and week. Let your body rest and recharge so you can enjoy a safe summer while keeping fit and reaching your weight goals.
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