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5 Cool Tips For Hot Summer Workouts

Posted May 31 2011 9:55am

It’s officially summer and extreme heat and humidity are upon us.  Well that is for most of us, not here yet. I've been enjoying the cool weather and have been very grateful that I haven't had to deal with the heat and humidity that I left back in Texas, where it’s already steamy and miserable. If you're feeling that summer heat, don’t let the weather drive you to the couch.  Remember…activity and working out is a lifestyle not just a fair weathered past time.
To stay safe and cool off your Hot Summer Workouts be sure to include these five easy tips:
1. Pick your workout time wisely. Exercise in the morning or evening, when temperatures are lower.  The hottest part of the day is usually between 10 a.m. and 3 p.m.  Also work out in shaded areas as much as possible.
2. Wear as little clothing as possible.  I’m not advocating streaking, but be sure to wear clothes that aren’t not too tight and don’t chafe.  Wearing UV protective clothing , deflecting the sun with white or light colors and a hat also helps.
3. Hydrate, Hydrate, Hydrate. Before, during, and after exercise.  Also avoid alcohol and caffeinated beverages because they’re diuretics . Here’s an easy guide to be sure you’re getting enough liquids. 
  • Exercise for more than two hours, drink 12 to 20 fl oz water 15 to 30 minutes before exercising and after, make sure you drink enough water to completely quench your thirst.
  • Exercise less than 2hrs.  Drink enough to quench your thirst especially after working out.
4. Fuel right and at the right time. I prefer working out in the morning on pretty much an empty stomach.  A half a glass (~ 4oz.) of real milk and a couple sips of coffee and I’m good to go.  If you have to eat a little more.
  • Large meals. Eat at least 3-4 hrs. before exercising.
  • Small meals. Eat 2-3 hrs before exercising.
  • Small snacks. Eat an hour before exercising.
  • Eat real food especially… lots of light foods like fruits and vegetables.  Not only are they jammed packed with nutrients, but they also help with hydration.
5. Avoid extreme temperature changes. Don't go directly from being extremely hot and sweaty into an ice cold, air-conditioned environment. Cool down first with a gentle walk before going indoors. 
Have to say I’m loving my new home in the mountains where I won’t have to deal with as much extreme heat and humidity.  But whether you have to deal with it or not, following the above tips will help you stay cool and safe during those dog days of summer. Don't spend the season sealed up inside, get out there get moving and have some fun!
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