The Best Ways to Exercise in the Heat
26th Jun 23
We all know that when summer comes around, people tend to move their workouts outside, where they can enjoy the sun and fresh air. However, with our summers becoming hotter and hotter, you may start to reconsider this decision. Exercising in the heat can have its drawbacks, and it can also be dangerous to your health if you overexert yourself. But there are ways to work out in the heat, so here are the best methods, along with some alternatives for those who prefer not to.
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Tips for Exercising in the Heat
If you’ve decided you would like to take your workout into the sunny outdoors, there are a number of things to do to ensure you stay as safe and healthy as possible. Remember! Exercising outdoors during Summer can put you at risk of heatstroke. Be aware of how long you’ve been outside and in the sun, and avoid staying out too long.
1. Stay Cool
Maybe one of the most obvious things for exercising in the heat, but staying cool is vital to being able to do a good workout. There are a number of ways to do this. Firstly, you could take a cold shower before and after exercising to help regulate your body temperature. Leaving your hair wet instead of drying it can be a good way to keep your head and neck cool as well.
Or you could always grab yourself a cooling towel or some skin coolant, designed to help you stay cool for extended periods. With a cooling towel, simply run it under the tap and use it wherever needed. They come in a clip-on container, allowing you to store them before use. You can then wash and reuse them as often as needed. Lying one around your neck and shoulder whilst running or hiking can be a great way to get some much-needed relief from the heat. Or you can spray some skin coolant for an instant cooling effect, or store the can in your bag for whenever you need it.
2. Keep Hydrated
Staying hydrated is crucial when exercising, especially in hot weather. Not only will you be sweating from the exercise, but you’ll sweat more because of the heat, meaning you will be losing twice as much as usual. Staying hydrated with cooled water or energy drinks is the best way to prevent feeling unwell.
Water and energy drinks will help you replenish all the liquids and electrolytes you’re sweating out, preventing you from feeling sick or passing out due to the heat.
3. Choose the Right Clothing
Clothing can make or break a workout. When it comes to exercising during the summer, especially when the temperatures are high, loose, light-coloured clothing is the best bet. Dark clothing is likely to keep you warmer, whereas light clothing reflects the light away, which helps you stay as cool as possible. Loose clothing helps for the same reason. Having tight clothing on can cause you to sweat more, keeping you wet and warm. Choosing the opposite means you will stay as cool and dry as you can.
4. Wear Suncream
Suncream is a no-brainer during the summer. You can even get waterproof suncream for working out to prevent sweating it off. Using sunscreen will prevent you from burning in the sun and reduce the risk of heat stroke, at least from sunburn. Make sure to apply it even if it doesn’t look sunny outside, as the rays can still warm the skin through the clouds.
5. Check the Weather
Finally, you can check the weather throughout the week. Working out at the coolest times of the day will be the safest. Early in the morning or late evening will be the best times to look at, but checking the weather will tell you when the coolest time of day will be.
Alternative Ways to Workout
Home gyms
The summer weather and long days often mean that people don’t bother with things like home gyms and equipment. When shopping, the thought that you’ll only use them for half of the year can be off-putting. However, with summers becoming hotter and hotter, you might find a home gym perfect for those heatwave days as well as those cold winter days. Having a space indoors, out of direct sunlight, where you can air-condition or at least keep cool, can be perfect for working out during heat waves.
Water Sports
If you still want to exercise outdoors, water sports could be ideal. You could try outdoor swimming or kayaking or head to the beach for some paddleboarding or surfing. The water will keep you cool whilst you exercise; just be aware to keep your workouts shorter to prevent sunburn or heatstroke.
Low Impact Exercise
Low-impact exercises, such as yoga or Pilates, can be an ideal way to work out in the heat and enjoy the sun without overexertion. You can put yourself in the shade or out of direct sunlight, and whilst still a solid workout, you’re less likely to exert yourself as much.
So, if you want to work out in the summer heat, just be sure to know your limits. Don’t push yourself too far and make yourself unwell just for a bit of exercise. And if it’s just too warm for you, take a rest day. Listen to your body, and if you start to feel dizzy, nauseous, tired or too hot, head back inside and get some rest.
Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.
If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.
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