Seven Summer Tips for Staying Fit and Beating the Heat!
Summer has arrived! With clear blue skies, lush green trees, and long, beautiful days, now is the perfect time to take your workout outdoors. Whether you’re jogging, biking, or doing yoga in the park, exercising under the sun will keep you fit all summer long! But before heading out, here are seven summer tips to beat the heat while exercising outside!
1. Keep Your Skin Safe with Sunscreen
Prolonged sun exposure can lead to sunburn, premature aging, and an increased risk of skin cancer. Sunscreen with SPF 30 or higher acts as a protective barrier, shielding our skin from harmful UV radiation and minimizing the risk of sun damage. Apply it 30 minutes before stepping out and enjoying your day under the sun. Be sure to reapply every two hours, especially after sweating or swimming.
2. Hydrate Like a Pro
Working out in the heat can make you sweat more than usual, so staying hydrated is a must. Water is typically the best option – you can also add slices of citrus or cucumber to your water for a refreshing twist! If you’re in for a long and intense session, though, it may be worthwhile to consider sports drinks to replenish your electrolytes.
3. Bright and Light Clothes
Wear light-colored, loose-fitting clothes made from moisture-wicking fabrics to stay cool and dry. These breathable fabrics efficiently draw moisture away from skin, enhancing comfort and performance during a workout. And don’t forget your sunglasses and hat to protect your head and face!
4. Pace Yourself
Working out is not a race, so it is okay to pace yourself. Listen to your body, and don’t push too hard in the heat. Be on the lookout for signs of heat exhaustion, such as dizziness, nausea, or excessive sweating. Consider working out in shady areas or, if it’s too hot/sunny, it may be beneficial to do you workout at cooler hours or inside.
5. Time It Right
Avoid the peak sun hours between 10 AM and 4 PM when the UV rays are at their strongest. Early morning or late evening workouts are not only cooler but can also be a peaceful way to start or end your day. Just be sure to be careful if your workout overlaps with dawn or dusk – wear bright colors and reflectors so cars and people can see you.
6. Buddy Up
Everything is more fun with a friend, right? Invite a friend to work out — they’ll keep you motivated, and you can watch each other for signs of overheating. Friends who sweat together, stay together!
7. Cool Down
Don’t forget to cool down! It is just as important as warming up. A good cool down could include a slower version of the activity you were doing – so if you were running, for example, you could end it with a 5-10 minute walk to start bringing your heart rate back down. Stretching after a workout while you’re cooing down is also a great option since your muscles and joints are still warm. It can also reduce the buildup of lactic acid, which can lead to muscles cramping and stiffness.
Bonus Tip! Why not treat yourself to a refreshing reward after each workout? Consider a dip in the pool, running through a sprinkler, indulging in a refreshing smoothie, or enjoying some juicy watermelon. It’s like giving yourself a high-five for a job well done.
Working out outdoors can be an amazing experience, combining the benefits of physical activity with the mood-boosting power of sunlight. With these seven summer tips, you’ll be prepared to tackle the heat head on, staying safe, cool, and stylish. So go ahead, embrace the summer vibes, and let the sun shine on your fitness journey!
************************************************************************
Resources
How to Stay Hydrated Over the Summer. (n.d.). Mayo Clinic Diet. Retrieved June 5, 2024, from https://diet.mayoclinic.org/us/blog/2022/how-to-stay-hydrated-over-the-summer/#:~:text=Staying%20hydrated%20during%20the%20warm%20summer%20months%20is
Mayo Clinic Minute: Shining the light on SPF in sunscreen. (n.d.). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/shining-the-light-on-spf-in-sunscreen/vid-20431784
Summer Exercise Tips | Homeland Security. (n.d.). Www.dhs.gov. Retrieved June 5, 2024, from https://www.dhs.gov/employee-resources/news/2023/06/28/summer-exercise-tips
Disclaimer
We want you to be well and to live your best life. The content in this blog is provided for the purposes to educate and entertain you: our very important reader. It is not intended as medical advice or as a substitute for medical advice from a trained healthcare professional.
If you have a medical condition or are under the care of a medical provider, please always seek the advice of a qualified medical professional before undertaking a new health care regimen. To that point, never disregard medical advice or delay treatment for a medical condition because of something you read on this site.
Listen to your care providers as they know you and your condition best. Thank you for reading!
The Team at BSDI