10 Tips to Keep You Cool (and Working Out) When It's Hot
Hiking, biking, trail running, walking my dog…Exercising out in nature is something I enjoy in all seasons, but when it gets really hot it can be dangerous. Taking a few simple precautions allows you to continue your outdoor workouts all summer long. Here are some suggestions that I do:
1. Workout in the morning. In the summer, I get my workouts in as early as my schedule allows. The temperature is lower, the sun isn't totally out, and I can still handle the humidity. This sometimes means I have to set an early alarm, but it’s so worth it! Plus getting my workout in early means I don’t have to worry about fitting it in later (& no excuses with the heat!).
2. Drink LOTS of water! When the temperature gets warm, I drink water before, during, and then after my work out. Before I leave on a hike I make sure to drink at least 8oz of water. While hiking I carry a handheld water bottle with me. You can find a number of different bottles at Amazon here. When I return, I reach for another glass of water (between 8-10 oz), and then I will continue to drink water throughout the day. Whenever you are exercising out in the heat it's a good idea to drink around 1c. of water every 15-20 min. And, don't wait until you're thirsty. Usually when you start to feel dryness in your mouth, you're most likely already dehydrated.
3. Weigh yourself before your outdoor workout, and then when you come back. If you've lost weight, drink 2-3 cups of water for every pound lost.
4. Add in electrolytes. I always add an electrolyte to my water bottle and take it with me when I hike or bike. When the weather is hot, you sweat a lot and lose water that your body needs. This is when adding electrolytes is necessary. You need to stay hydrated so your body can function properly. I have two electrolytes I enjoy: LMNT has a higher content of salt making it perfect for those extremely hot days when you sweat A LOT! It has all natural ingredients and is gluten free. It also has no added sugar with only 2g of carbs. My other favorite is Age Quencher. This also has zero sugar plus added vitamins, such as L-Glutamine (helps improve aging skin and helps in muscle recovery), magnesium (helps fatigue and cramping), Vitamin C, B Vitamins, and even calcium. Plus this Age Quencher has so much more, so check it out! This is my go-to when I return from a hot hike or run and still feel dehydrated in the afternoon. You can get both of these electrolytes in individual packets for easy travel, or the Age Quencher also comes in a tub.
5. Find shade. When I'm outside working out, I always look for places that have a lot of shade. Getting tree coverage will feel 10-15 degrees cooler than being out in the sun. And if you're lucky enough to have a bit of a breeze, the temperature will feel like it's dropped even more.
6. Get acclimated to the heat. Never head out into the heat without gradually getting used to the warmer weather. Start by taking short bouts in the heat, and then gradually add more time and more intensity.
7. Wear lightweight, loose, moisture-wicking clothing. Dark colors tend to absorb heat, so light colored clothes are the better choice. Also, wearing a hat will keep the sun off your head and face.
8. Pay attention to what your body is telling you. You may need to shorten your workout if the temperature and humidity is too much for you. If you start to get dizzy, nauseous, or feel that you’re going to pass out you need to get out of the sun. These are all warning signs of heat exhaustion. Check out more symptoms of heat exhaustion here.
9. You can always turn to water sports, such as swimming or kayaking. This is a great way to stay cool, plus switching up your workouts is important so you can improve your overall fitness level and it also helps with boredom.
10. If all else fails, have your workout indoors.
What about you? Do you enjoy being outdoors in all seasons? Which of these tips will you try? Let me know what you think.
