Summer is in full swing, and while it’s a great time to get outside and enjoy the sunshine, it’s also important to stay cool and safe in the heat. Whether you’re hitting the trails, the pool, or just trying to survive a scorching day, we’ve got you covered with some top tips to keep cool and healthy ways to exercise when the temperatures soar.
Stay Cool and Hydrated
1. Hydrate, Hydrate, Hydrate!
We can’t stress this enough: staying hydrated is key. When it’s hot out, your body loses fluids faster, especially when you’re active. Make sure to drink plenty of water throughout the day. Keep a water bottle handy and sip regularly, even if you don’t feel thirsty.
2. Dress for the Heat
Lightweight, loose-fitting, and light-colored clothing can make a huge difference. Fabrics like cotton and moisture-wicking materials help keep you cool by allowing your skin to breathe and sweat to evaporate.
3. Find Shade
If you’re spending time outside, take breaks in the shade. Whether it’s under a tree, an umbrella, or a canopy, a little shade can help lower your body temperature and give you a break from the intense sun.
4. Use Cooling Accessories
Cooling towels, neck wraps, and fans can be lifesavers on a hot day. You can soak cooling towels in water, wring them out, and wear them around your neck for an instant chill.
5. Eat Light and Refreshing Foods
Heavy meals can make you feel sluggish in the heat. Opt for lighter fare like salads, fruits, and veggies. Foods with high water content, like watermelon and cucumbers, can help keep you hydrated too.
Exercising Safely in the Heat
1. Time Your Workouts Wisely
Early morning or late evening are the best times to exercise outdoors during the summer. The temperatures are cooler, and the sun isn’t as intense. Avoid midday workouts when the sun is at its peak.
2. Adapt Your Routine
Consider adjusting your exercise routine to accommodate the heat. Shorter, more frequent workouts can be just as effective as longer sessions. Mix in some low-impact activities like yoga or swimming to give your body a break from high-intensity workouts.
3. Listen to Your Body
Heat can take a toll on your body, so it’s important to pay attention to how you feel. If you start to feel dizzy, nauseous, or overly tired, it’s time to stop, cool down, and hydrate. Heat exhaustion and heat stroke are serious conditions that require immediate attention.
4. Find Water-Based Activities
Swimming, water aerobics, or even kayaking can be great ways to stay active without overheating. Plus, being in the water is a fun and refreshing way to beat the heat.
5. Indoor Alternatives
When it’s just too hot outside, take your workout indoors. Gyms, fitness studios, or even at-home workouts with the AC on full blast can keep you active without the risk of heat-related issues.
6. Wear Sunscreen
Protecting your skin from UV rays is crucial, especially when you’re out exercising in the sun. Apply a broad-spectrum sunscreen with at least SPF 30, and don’t forget to reapply every two hours or after sweating.
Cool Down and Recover
1. Cool Showers or Baths
After a hot workout, a cool shower or bath can help bring your body temperature down and refresh you.
2. Rest and Rehydrate
Post-exercise, make sure to rest in a cool environment and rehydrate. Replenish your electrolytes with sports drinks or coconut water, especially after intense or prolonged workouts.
3. Stretch and Relax
Heat can make muscles tight, so take time to stretch after your workout. Gentle yoga or simple stretches can help your muscles relax and recover.
Staying cool and safe during the summer while keeping up with your fitness routine doesn’t have to be a challenge. With a few adjustments and mindful practices, you can enjoy the season and stay active. Stay cool, stay hydrated, and have a fantastic summer!
