Hi
Summer is a fantastic time to enjoy outdoor activities and embrace a more active lifestyle. However, the heat can pose challenges to maintaining your fitness routine. Here are some practical tips to help you stay on track and make the most out of your summer workouts, even when the temperature rises.
1. Choose the Right Time of
Day
The hottest part of the day is usually between 10 a.m. and 4 p.m. To avoid the extreme heat, schedule your workouts for early morning or late evening when it's cooler. This can help you stay comfortable and reduce the risk of heat-related illnesses.
2. Stay Hydrated
Proper hydration is crucial, especially in hot weather. Drink water before, during and after your workout. Consider sports drinks for longer sessions to replenish
electrolytes lost through sweat. Carry a water bottle with you and take regular sips to keep your hydration levels up.
3. Wear Appropriate Clothing
Opt for light-coloured, loose-fitting and moisture-wicking fabrics. These materials help your body stay cool by allowing sweat to evaporate more efficiently. Avoid dark colours as they absorb more heat and can make you feel hotter.
4. Use Sunscreen
Protect your skin
from harmful UV rays by applying a broad-spectrum sunscreen with an SPF of at least 30. Reapply every two hours, or more often if you're sweating heavily. Wearing a hat and sunglasses can also provide additional protection.
5. Adjust Your Workout Intensity
High temperatures can make intense exercise more difficult and increase the risk of heat exhaustion or heat stroke. Listen to your body and be prepared to adjust your workout intensity. Incorporate
more rest breaks, reduce the duration of your sessions, or switch to lower-intensity activities if needed.
6. Find Shaded Areas
If you enjoy outdoor workouts, look for shaded areas such as parks with plenty of trees or outdoor gyms with canopies. These spots can offer some relief from the direct sun and help keep your body temperature in check.
7. Consider Indoor Alternatives
On particularly hot days, it might be
best to move your workout indoors. Take advantage of air-conditioned gyms, fitness classes, or home workout videos. Swimming is also an excellent way to stay cool while getting a full-body workout.
8. Listen to Your Body
Pay attention to how your body responds to the heat. Signs of heat exhaustion include dizziness, nausea, headache, and excessive sweating. If you experience any of these symptoms, stop exercising immediately, find a cool place and
hydrate. If symptoms persist, seek medical attention.
9. Stay Consistent
Summer activities and holidays can disrupt your usual routine. Plan your workouts around your schedule and make them a priority. Even if you can't stick to your usual regimen, aim for shorter, more frequent sessions to maintain your fitness level.
10. Mix It Up
Take advantage of the summer weather to try new activities that keep you active
and engaged. Hiking, paddle boarding, beach volleyball, or cycling are great ways to enjoy the summer while staying fit. Mixing up your routine can also prevent boredom and keep you motivated.
Conclusion
Staying fit in the summer requires some adjustments, but with the right strategies, you can continue to enjoy your workouts and make the most of the season. By staying hydrated, protecting yourself from the sun and listening to your body, you can
maintain your fitness routine and have fun in the process. Remember, the key is to be flexible and find what works best for you.
Happy summer sweating!
Love Nicki xx
