You know that working out is good for your health, but is it safe to do it in the hot weather? The summer heat is going up, and it does make it harder to get into the zone. There are also concerns that it’s dangerous.
You can still work out, but you will need to adjust things. This could be to adjust the time you work out or the way that you do it. Here are my top five tips.
If you’re going to do your fitness outside, then you’ll need to shift when you’re out there. During the winter, you’ll find that the middle of the day is the best time, when it’s just that little bit warmer to get moving.
In the summer, you’ll need to get up earlier, or you’ll need to wait until later. The middle of the afternoon is when the sun is at its hottest and most dangerous.
Sure, there are athletes out there who will work out during these hours, but they know how to protect themselves from any harm. Some of them can’t avoid it, either. If you can, then do so!
If you aren’t used to the heat at all, then you need to work your way up. That will mean changing the type of workout that you do for a while.
You may be used to running 10K, but in the heat, your body may not be able to handle that. You may need to drop to 5K for a couple of weeks, just to allow your body to readjust to the heat to avoid injury and overexertion.
For some people, it means taking the workout inside. It’s okay to spend time inside a climate-controlled gym or to do home workouts instead, especially during the hottest days of the summer.
Hydration is essential when it comes to working out. You know this just on a regular day, but when the heat rises, you need to make sure you increase the amount that you drink. You’re going to sweat much more.
You may find that this is the time ot switch to a sports drink or to add electrolytes to your water. It helps to replace the salts that your body loses in the sweat, which can help to avoid cramps and other health problems.
Even if you don’t feel thirsty, make sure you drink water every 10 to 20 minutes or so. And grab hydrating foods that add more liquid to your diet as well.
Let’s talk about clothing. It’s time to switch out some of the heavy cotton that you wear in the winter. You want loose, synthetic fibers that are designed to remove the sweat.
Light-colored clothing is also important. Darker colors will absorb the heat, leading to you feeling hotter and sweating more. Have some lighter shorts and tops for the summer months.
Don’t forget to put the sunscreen on! You need a sweat-resistant option that will help to protect the skin from sunburn. A hat and sunglasses are also highly recommended.
One of the best things you can do is listen to your body, and this is the case when you’re working out at any point during the year. You need to pay attention to any aches, pains, and signs of stress. If you don’t, you run the risk of injury.
When it comes to the heat, you can get the earlier signs of sunstroke through feeling dizzy or nauseous. You may also have a headache, or your body may just feel sluggish after the previous day’s activity. If that’s the case, then take the day off.
It’s okay to rest! In fact, resting is good for you, especially when your body isn’t coping.
How do you make sure you exercise safely in the heat? Share your thoughts in the comments!
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