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.

With Summer Coming, Learn How To Exercise In The Warmer Weather.

Spring will soon turn into summer and as time passes, the temperatures tend to rise. Many of us want to continue exercising, even as it begins to get warm because we want to stay healthy. However, exercising in hot weather can present unique challenges so if you use proper precautions, you can stay safe, healthy, and comfortable while remaining active outside.

It is important to drink plenty of water before, during, and after your workout to prevent dehydration since it is extremely easy to lose moisture through sweat. Think about drinking electrolyte-rich drinks since they can help replenish lost fluids and minerals. In addition, you might want to exercise early in the morning or later in the evening when temperatures are cooler. Please avoid exercising during the hottest part of the day which is usually between 10 a.m. and 4 p.m depending on your location.

Always opt for lightweight, breathable fabrics that wick sweat away from your body and help keep you cool. Choose light-colored clothing since it reflects both heat and sunlight which will keep you cooler. In addition, apply sunscreen with a high SPF to protect your skin from sunburn. Consider wearing a hat and sunglasses to shield your face and eyes from the sun.

Furthermore, pay attention to how you feel during your workout. If you start to feel dizzy, nauseous, or unusually fatigued, stop exercising and find a cool place to rest since this indicates a potential problem. Do not overdo things. Allow yourself to rest and cool down periodically during your workout. Find shade or a cool indoor area to rest if possible.

It's okay to reduce the intensity of your workout to prevent overheating in hot weather. Listen to your body and don't push yourself too hard. To stay cool, keep a filled spray bottle or have a wet towel to cool yourself down during breaks. Look for shaded areas or use a personal fan to stay cool.

Before you begin exercising outdoor, check the weather forecast. Be aware of heat advisories or warnings in your area and adjust your workout accordingly. If the heat is too intense or you have to exercise during the hottest part of the day, consider switching to some form of indoor exercise such as in a gym, fitness class, or in a swimming pool. Consider taking a nice long walk inside the mall early in the day to stay cool.

if you follow these tips, you will stay safe and comfortable while exercising in hot weather. Remember to listen to your body, stay hydrated, and take breaks as needed to prevent overheating and dehydration. Let me know what you think, I'd love to hear. Have a great day.