With summer almost here, it’s time to gear up for the weather. And if you are planning to continue with your exercise regime, you need some extra tips to get you through the hot season!
Read on to know all about exercising right in summer.
Get Your Body Used to the Heat
Your body needs to acclimatize to the heat before you get out and start exercising vigorously. As the temperature increases, expose yourself to the heat gradually and your body will get used to it in 4- 14 days.
Acclimatizing to the heat will help you exercise with the same intensity as before. More importantly, you’ll sweat better and will be less likely to experience heat-related illnesses.
Wear the Right Clothes
Sweating doesn’t help your body cool down; it’s the evaporation of sweat that does the trick! So be sure to wear minimal amount of clothing while exercising to facilitate the evaporation of sweat. Wearing loose-fitting clothing will also help by allowing air to circulate.
Further, wear lightweight and breathable fabrics that can pull moisture away from the skin and leave you cool and dry. Also note that dark-colored clothes absorb heat so stick to wearing light colors.
Time it Right
Acclimatizing your body to the heat doesn’t mean you exercise yourself sore when the sun is shining bright. Choose to exercise before 7 am or after 6 pm especially if you step out of the house to walk, jog, run or indulge in other activities.
Mornings and evenings are the best times of the day to exercise not only because it will be cool then, but also because smog and pollution levels will be low.
If you must exercise during the hotter parts of the day, work out indoors. If exercising outside, choose a shady and cool spot. You can also consider swimming; not only is it a great form of exercise, it will also keep you cool. You don’t need to be an expert at swimming though, if you know how to backstroke or doggie paddle, you’ll do just fine!
Try Something Different
If sticking to your regular exercise routine is difficult in the hot weather, try engaging in different physical activities. Walking, biking, rollerblading, or as mentioned, swimming, are activities that will help you keep fit without letting you feel the heat.
You can also consider hiking or canoeing as these activities are great when it comes to burning calories. Going with friends or family members will make them more enjoyable plus it’ll be safer. What’s more, you’ll have easy access to water and rest!
Don’t Overdo It
Avoid pushing yourself too hard to complete your workout. Over-exercising in the heat can be fatal, so listen to your body and stop exercising when you feel the heat is getting to you. Remember that even a little bit of exercise has a positive effect on the body, so you needn’t feel glum about what you couldn’t do.
Watch out for these signs:
- Rapid heartbeat
- Muscle cramps
If you experience any of these, be sure to sit down in the shade and sip on water. Snacking on juicy fruits will also help you recover.
Be wary of these heat stroke symptoms too:
- A high body temperature exceeding 104 °F
- Flushed skin
- Absence of sweating
- Throbbing headache
- Difficulty breathing
- Rapid pulse
- Confusion and disorientation
If you experience any of these symptoms, move to a shady area and drink cool water. Call for medical help immediately; a heat stroke can result in death if left untreated.
Break up Your Workout
If you are determined to burn a particular amount of calories each day, don’t let the heat stop you from achieving your goals. Instead of doing everything all at once, split up your workout into two or three parts so that you get to burn the fat while also beating the summer heat!
Exposing yourself to soaring temperatures can cause your body’s natural cooling system to fail. The best way to avoid heat-related illnesses is to stay hydrated. Be sure to drink a minimum of 8 ounces of water before and after your exercise. Also sip on the same amount every 20 minutes while exercising.
Remember that drinking too much water can cause hyponatremia. So drink adequate water, but don’t over-hydrate yourself.
Avoid sports drinks as much as you can as they are loaded with calories. If you like the taste of a particular drink, you can consider diluting it in water and then sip on it throughout the day.
Eat Nutritious Food
You don’t need just water to beat the heat; you need the right nourishment too. If you’re watching your weight, stick to eating more fruits and vegetables that have high water content. Not only will fresh fruits and vegetables keep you hydrated, they will also meet your daily nutritional needs as they are rich in essential vitamins, minerals, and anti-oxidants.
If your diet doesn’t meet your daily nutritional needs, consider taking nutritional supplements. You can buy them or order freebies online. Be sure to speak to your doctor or nutritionist first; you don’t want to ingest more than your body needs!
Now that you are well prepared with these tips, you needn’t worry about giving up on exercising in summer. So stay active and live healthy!