Best Practices for Exercising Smart This Summer

Summer is here, bringing with it glorious sunshine, vibrant energy, and the perfect excuse to be outdoors. Whether you're a seasoned athlete or just looking to stay active, the warmer months present a unique set of challenges for exercise. Don't let the heat sideline your fitness goals! With a few smart adjustments, you can continue to enjoy your workouts safely and effectively.

Begin by embracing the early bird or night owl mentality. This is perhaps the most crucial tip for summer workouts, especially in places like Arizona, California, or Hawaii where midday temperatures can soar. The sun's rays are strongest between 10 AM and 4 PM. Schedule your runs, walks, or outdoor sessions for early mornings, as the sun rises, or later in the evenings, after it has begun to set. Not only will the temperatures be cooler, but the air quality can also be better, and the softer light makes for a more pleasant experience.

You've heard it before, but it bears repeating: proper hydration is non-negotiable in the summer heat. You'll sweat more, losing essential fluids and electrolytes. Begin by drinking water hours before your workout. Next, sip water consistently throughout your exercise session, even if you don't feel thirsty. Replenish fluids immediately after your workout. For longer or more intense sessions (over an hour), consider an electrolyte drink to replace lost salts. Coconut water is a great natural option readily available in many places!  

Dress properly for the hot weather as your clothing choices can make a significant difference in how you manage the heat.  Opt for activewear made from moisture-wicking materials like polyester, nylon, or bamboo. These fabrics pull sweat away from your skin, helping it evaporate and keeping you cooler. Avoid cotton, which absorbs sweat and stays wet, potentially leading to chafing. Remember, lighter  colors reflect sunlight, while darker colors absorb it, making you feel hotter. In addition, choose  clothing that allows for air circulation.  Don't forget a wide-brimmed hat, sunglasses, and UPF-rated clothing, especially if you're exercising outdoors for extended periods. Even on cloudy days, UV rays can be strong.

Listen to your body. Summer workouts aren't the time to set new personal bests or attempt incredibly intense training if you're not acclimated. On particularly hot or humid days, scale back. Shorter workouts or lower intensity are perfectly acceptable. Incorporate more frequent breaks into your routine to rest and rehydrate. Be aware of symptoms like dizziness, nausea, excessive sweating (or sudden cessation of sweating), headache, and confusion. If you experience any of these, stop immediately, seek shade, and hydrate. This is serious and requires prompt attention.

When the heat becomes too much, consider shifting your routine indoors or taking advantage of natural environments.  Look at air-conditioned gyms as this is a reliable option for maintaining your routine.  Look at swimming in a pool or the ocean.  Swimming is a fantastic full-body workout that keeps you cool. Move indoors by trying a  yoga class, Pilates, or an indoor cycling session.

Summer is a fantastic time to stay active and enjoy the outdoors. By following these best practices, you can beat the heat, protect your body, and continue to thrive on your fitness journey all season long. Stay cool, stay hydrated, and enjoy your summer workouts!  Let me know what you think, I'd love to hear.  Have a good weekend.