8 Tips for Outdoor Exercise in the Scorching Heat
With spring and then summer, the warmer weather beckons us all to enjoy the outdoors. Exercising outdoors is even better because you have the beauty of nature in full bloom to enjoy as you keep up a healthy and active lifestyle.
But with this warmer weather comes a price. It can be much more difficult to exercise when you’re outside. The heat and humidity can make you feel like calling it a day sooner. However, with these 8 tips, you’ll be unstoppable with your outdoor workouts!
1. Timing is everything
To make the most of the outdoors and get in your workout, it’s best to aim for before 10am or after 7pm. This way, the heat of the day isn’t at its strongest.
2. Drink up before heading out
You likely know to drink plenty of water and take it along with you. But if you drink 16 ounces of water 2 hours prior to your outdoor exercise and keep sipping 4 ounces every 20 minutes, you’ll keep your body at the proper level of hydration to beat heat exhaustion and muscle fatigue.
3. Dress for it
Light-colored and loose clothing will help you feel cooler. Fabrics that wick away sweat from your body are also a good option. And don’t forget a hat and sunglasses – they will keep the sun off your face and out of your eyes.
4. Slather on SPF
Sun protection is imperative daily, though in spring and summer, you should never go outdoors without it. Choose a formulation that is both sweat and water resistant. Make sure it is at least SPF 30 on up to SPF 50 to keep you protected. And if you’re going to be out there for a while, reapply it every 60 to 80 minutes.
5. Choose a shady location
Use the cover of the trees to help beat the heat when exercising. Whether you’re running, walking, or biking down a trail or trying for an outdoor exercise class, the shade will help you endure the outdoors longer.
6. Listen to your body’s cues
Take it easy if the heat and humidity are intense when you’re outside. Should you feel dizzy, light-headed, nauseous, or have chills, these are clues that you may be in for heat exhaustion. Sit in the shade, drink water, and find ways to cool off quickly. Be sure to alert anyone you’re with about how you’re feeling too so they can help.
7. Acclimate to the hotter weather first
Tempting as it is to go all-in right from the start, you should work your way up in intensity first as you get used to the hotter weather. For most people, it will take 10 to 14 days for your body to adjust.
8. Work with a trainer to help you reach your goals
One of the best ways to meet your spring and summer fitness goals is to head out with a trainer. They can help you form good habits, find the best exercises to do even in the heat, and be there to help motivate you when you feel like quitting.
If you need a personal trainer, look no further than In Your Home Therapy. Our personal trainers are ready to hit the trails for a run or help you workout right at home, wherever you feel most comfortable!