Summer is great time for many different outdoors activities, because the sun is shining, it is warm outside and you can stay outside without having to wear winter boots and jackets. However, when a heat wave hits, then the weather gets into the next extreme and again, because it is too hot to do anything, but especially to workout. But if you still want to or have to exercise during the summer heat, read these helpful tips that will make sure that you don’t overheat and that you actually can get in a decent workout.
Drink water and maintain electrolytes and salt levels
First and foremost, in order to lead successful workouts in summer heat, especially if the workouts are intense, you need to not only stay hydrated and also to keep up your electrolytes and salt water levels. Hydration in very hot weather is tricky, since when it is hot you sweat a lot and therefore lose not only water but also salt and electrolytes, so to stay in tip top shape when it is hot and you are exercising, which makes your body feel even hotter, you need to replenish not only your bodies water levels but salt and electrolyte levels, too. To do that not only drink a couple of glasses of water before the workout, but also bring a bottle of water to your workout and try to take a sip about every 15 to 20 minutes, because this will help your body not to get dehydrated. But to replenish the salt and electrolytes in your body, take something like sodium and electrolyte packets after the workout, so your body also don’t experience hyponatermia, which is over-hydration without having the electrolytes and salts your body need to keep functioning normally.
Don’t work out during mid-day if possible
The second advice any athlete or fitness expert will give you, when it comes to working out during a heat wave is to try not to do it between about 10 or 11 in the morning through 3 or 4 in the afternoon. Usually these are the times when the heat is the worse, so you can experience not only dehydration but also overheating. In the early mornings and in the evenings the temperatures usually a bit lower and therefore your body will feel much better in them.
Choose where you workouts
And lastly you also should choose where you do your workout, especially if it is in an extreme summer heat. Places like forest trails or pathways, parks with a lot of trees or places that get shade from buildings or other objects will be the best, because this will ensure that you aren’t getting extra heat from the sun and your workout will go easier. Also I would advise to do your workout in an area that is not close to a highway or that is not located in or close to city center, as usually it is hotter there, since the asphalt tends to heat up quickly making the temperatures above it seem even higher. And whenever you feel like you will faint or are getting sick during any workout, but especially if you are exercising when it is hot outside, take a break or just stop exercising, because your body is telling you that it cannot handle this kind of stress and you will only be doing damage to it if you keep on going ignoring the bad feelings.