Tips for exercising in the heat this summer

Now that it’s officially summer, temperatures are rising, making it harder to exercise outside. However, it’s still possible to work out in the heat with the right approach. Here’s how you can manage it and stay consistent.

Choose the right time

Firstly, avoid exercising during the hottest part of the day. Try to work out early in the morning or later in the evening when it’s cooler. This will help you avoid the peak heat of the day.

Wear the right clothes

Choosing the right clothing is also crucial. Cotton breathes better than synthetic fabrics, making it a better choice for hot weather. Clothes that wick away moisture can help sweat evaporate more effectively, keeping your body cooler.

Protect your skin

If you’re exercising outdoors, don’t forget to apply sunscreen to exposed skin to protect yourself from sunburn.

Stay hydrated

Stay hydrated by drinking plenty of water before, during, and after your workout. Check your urine to see if you’re hydrated enough: light and clear means you’re well-hydrated, while dark means you need more water.

Listen to your body

Listen to your body and don’t push yourself too hard. If you feel unwell, slow down or stop. In the gym, take longer breaks between exercises. Accept that you might not perform as well on hot days as you would on cooler days.

Replenish electrolytes

When you sweat a lot, you lose not just water but also electrolytes, which are important minerals like calcium and magnesium. Replenish these minerals with supplements available in tablet or powder form from the pharmacy.

Cool down gradually

After a tough workout, cool down gradually. For example, after a run, walk for a bit before stopping completely. If you’ve been lifting weights, finish with some light cardio on the treadmill.

Avoid cold showers

Avoid taking a cold shower immediately after exercising. A lukewarm shower is better because it allows your body to cool down more gradually and effectively. Cold showers can cause your blood vessels to constrict, making it harder for your body to release heat.

Cool down from the inside

To cool down from the inside, drink cold beverages, enjoy a popsicle, or even have a slushie. An isotonic sports drink, which contains 4-8% carbohydrates, can help replenish your body’s fluid balance efficiently.

Eat after your workout

It’s also important to eat a little after your workout to replace the nutrients your body used up.

Be cautious

Whether or not you should exercise outside in the heat depends on the individual. Some people tolerate it well and even enjoy it, but it’s important to stay cautious. Even if you’re usually fine in the sun, you can still get heatstroke. Stay smart and listen to your body.


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