Baby, It’s Hot Outside!
Summer’s sweltering heat can sabotage even the most committed exercise enthusiast’s workout plans. But don’t let the blazing sun deter you! With the right strategies, you can stay active, safe, and motivated even when the temperature soars.
Keep your cool and conquer your workouts, no matter how high the temperature climbs:
Rise and Shine Early
Aim to work out in the early morning, before the sun has had a chance to turn up the heat. Not only will you beat the sun, but you’ll also start your day with an energy boost and a sense of accomplishment.
Choose Your Location Wisely
Seek out shady trails, tree-lined parks, or areas with plenty of cover. Exercising in shaded areas can significantly reduce your exposure to direct sunlight, keeping you cooler and more comfortable. Better yet, head to a local pool for a refreshing swim or aqua aerobics session. Or consider heading to a local lake or river to enjoy water sports like paddleboarding or kayaking. Cycling can also offer some comfort from the heat as the breeze can help to keep you cool
Dress for Success
Opt for lightweight, moisture-wicking fabrics that help keep sweat away from your body and allow your skin to breathe. Light-colored clothing reflects the sun’s rays, keeping you cooler than darker hues. Wear a hat and sunglasses to shield yourself from the sun.
Stay Hydrated
Hydration is your secret weapon against the heat. Drink plenty of water before, during, and after your workout. Consider sports drinks or electrolyte-enhanced water if you’re engaging in prolonged or intense exercise, as these can help replenish lost electrolytes.
Pace Yourself
In extreme heat, it’s crucial to adjust your intensity. Listen to your body and slow down if you feel overheated or fatigued. Break your workout into shorter, manageable sessions, and take frequent breaks. Remember, it’s not about how fast or hard you go, but staying consistent and safe.
Adapt Your Routine
On particularly scorching days, take your workout indoors. Join a gym, attend a fitness class, or follow an online workout in the comfort of your air-conditioned home. Indoor options are plentiful and can offer a refreshing change of pace while keeping you on track with your fitness goals.
Listen to Your Body
Pay close attention to signs of heat-related illnesses, such as dizziness, headache, excessive sweating, or nausea. If you experience any of these symptoms, stop immediately, find a cool place, and hydrate. It’s better to take a break than to push through and risk serious health issues.
Cool Down
After a hot workout, take time to cool down. Stretch in a shaded area or inside, and consider a cool shower or dip in the pool to bring your body temperature back down. Cooling off properly helps your recovery and prevents overheating.
Yours in health & fitness,
Sherri McMillan
Sherri McMillan
Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.