Working out in the hot weather can seem daunting, but that doesn’t mean that you need to put your training on hold. Here a few tips and tricks to staying on track and beating the summer heat:
- Know the Signs of Overheating
If you experience cramps, dizziness, vomiting, or pale and clammy skin, it might be a sign that your body is suffering from heat fatigue or exhaustion, and that it’s time to take a break. Severe overheating can result in a heat stroke or even death, so listen to your body!
- Stay Hydrated
Drink plenty of water before, during, and after your workout. Half a liter prior to training should get you started, but remember to take several sips every ten or twenty minutes to avoid dehydration. Finish off your workout with more water; better yet, chug a sports/electrolyte drink to replenish your body’s salt reserves. You can also take vitamin tablets or protein shakes that are rich with the minerals and nutrients your body needs to recover from an intense workout.
- Wear Light Clothing
Long pants and sleeves are fine even in the summer months – what’s most important is that your active wear uses light and breathable fabrics like polyester, cotton, or nylon. Don’t forget to wear sunscreen on any exposed parts, especially on your face.
- Adjust Your Program
It’s not recommended to work out in the heat for extended periods of time, so if you need to train, limit it to an hour or less. Do your most strenuous exercises at the beginning of your workout so you have more energy and risk less injury. Stick to light cardio or cross-train with low-intensity exercises like yoga or tai chi. Switch up your usual training time and exercise early in the morning or at night when the temperature is cooler.
- Take Frequent Breaks
Be a bit more flexible and forgiving. If you’re feeling strained because of the heat, take as many breaks as you need to recover and avoid injury.
Don’t let hot weather stop you from training and reaching your fitness goals; just work out smarter so that you can get the most out of these summer months, reap the benefits, and stay healthy.
How do you get through training in the summer months? Leave us a comment!