Regardless of what level you are at, try to do some exercise to stay active and healthy. Summer is upon us, and the hot weather can sometimes make it harder to exercise. But with these top tips, you may find that working out in summer's heat and humidity will no longer be something you dread.
Schedule Your Workout Time
To stay comfortable while exercising outside in the summer, schedule your sweat sessions early in the morning when temps are cooler or later in the afternoon. The sun’s rays are brightest from 10 a.m. to 4 p.m., so if you get up late, wait until at least midafternoon to take your workout outdoors. Just be aware that while rays might no longer be bright, late afternoon workouts in urban areas could still be hot because asphalt and concrete retain heat. If it’s an option, head to a grassy area instead.
Light-Colored Clothes and SPF
Dark-colored clothing, UV rays, and excessive sweating can all cause you to feel overheated while working out in the summer humidity. Don’t forget to bring sunscreen, since both sunburns and dehydration may negatively affect your workout performance.
Exercise in the Shade
There are many ways to work out during the summer heat. Just because you're outside doesn't mean that you have to go for a run on an exposed road. A wooded trail is a great place to jog or do a bodyweight workout in the shade. And remember to pace yourself -- especially if you aren't used to exercising in the heat.
Proper hydration is essential when working out in summer's heat and humidity. To stay hydrated, start hydrating the day before you work out. Drink during your workout and after. Fuel up with a protein shake or even a few pieces of juicy fruit.
HIIT it Hard
Avoid slow and steady; instead, give every minute. This workout only takes 30 minutes to complete with optional movements like jumping jacks, mountain climbers, burpees, and sprints. The more you exercise, the stronger you get, so the longer you can work out.
Don’t Push Yourself Too Hard
Know your limits and respect Mother Nature. If you start to feel dizzy or nauseous, stop. That’s not the type of discomfort you want to feel when you’re exercising. If you feel a headache coming on or experience nausea or confusion, you could be at risk of heat stroke.
So how long is it safe to work out in the summer’s heat and humidity? Different people have different tolerances, but listening to your own body is key. If something doesn’t feel right, take a break, go inside or into the shade, and then when you’ve cooled off, go back outside.