As the warm weather comes around, many of us want to get our bodies ready for the beach. Whether we’re hitting the gym or hiking a local trail, there are plenty of ways to get in shape for the summer. But working out in the summer heat presents a unique set of safety concerns that every person should keep in mind. Below are five important safety tips to keep you healthy as you work out this summer.
While proper hydration is important year-round, it is particularly necessary during the hot, summer months. As temperatures rise, your body is likely losing water at a faster rate than usual, especially during a workout. In order to avoid health issues related to dehydration, be sure you are properly hydrated at least two hours before you hit the gym. That means drinking roughly 20 ounces of water two hours before your workout, and another 10-20 ounces in the 30 minutes before you start. And while you’re working out, always keep a water bottle nearby, as this is when you will be losing the most body water. When your workout is complete, be sure to keep drinking water or switch to a sport beverage that can help replace the carbohydrates you expended during your workout. This will keep you healthy and safe for future summer workouts.
Time of Day:
While our workout routines are typically subject to our work schedules, it’s important to make the necessary schedule adjustments during the summer in order to avoid the heat of the day. If you enjoy exercising outside, be sure to go early in the morning or once the sun has gone down. This will ensure that you are missing the heat of the day while also reducing your exposure to the sun’s harmful UV radiation.
When you’re working out in the heat, it may feel nice to wear loose fitting clothes that allow the breeze to cool you down. But this is actually the opposite of what you should be wearing. Loose fitting clothes can trap sweat and also cause uncomfortable chafing on your skin. Form-fitting clothes made out of materials such as spandex can help move sweat away from your skin while also reducing your risk of chafing. Also, try to avoid wearing dark colors in the sun as they can trap heat against your body. Instead, try switching to white clothes.
For many people, extreme summer heat can reduce their appetite, even after a hard workout. But even if you don’t feel particularly hungry, it’s important to feed yourself within 30 minutes of the conclusion to your workout. This will ensure that you are replenishing the fuel you have expended, setting you up for future successful workouts.
Another byproduct of working out in the summer heat is that typically feasible workouts can become challenging. This is not because you are suddenly out of shape but rather is the result of the heat adding stress to your body. As a result, working out may feel more difficult than usual. So try to cut yourself a little slack in the summer months.
A summer fitness program can present number of unique challenges and concerns, but shouldn’t keep you from the gym. If you prepare accordingly, you can still get in the workouts you want. Come in to your local Fitness 19 to beat the heat and work on the beach body.