Well – it looks like summer if FINALLY here! Well, at least in BC it is – I can’t speak for the rest of the country. I think y’all have had a heat wave for a long time now. But in BC, we made it through Junuary and Julember and we’re finally getting summer and most of us are hoping it sticks until at least October!
The heat creates a whole new added stressor on your body during your workouts and you need to be prepared for it, so I thought I’d hit you up with some tips on how to still get your workouts in when it’s hot AF out.
Here are my top tips for working out in the heat:
#1 – Drink water before, during and after your workout. Try to begin your workout in a hydrated state. If you know you’re dehydrated from say, too many margaritas the day before, perhaps today is not the day to get out into the heat to sweat.
Drink 500ml 30 minutes prior to your workout, then sip water throughout your workout under the sun and follow up with a solid 500 – 1000ml (also known as a liter) subsequent to finishing.
If you’re exercising for over 60 minutes, consider sipping on a sports drink while you workout to help replenish potassium and electrolyte levels. You could also put pink sea salt into your water (don’t gag – just a bit) – it helps with redyration.
#2 – Wear light-weight, bright clothing. Light-weight because – well, c’mon now – I don’t need to explain that one. Bright because what you wear actually reflects the sun and bright colors do the best at that. So go get your best neon, light-weight exercise clothing and HIT IT!
#3 – Timing is everything. Avoid working out between 10am – 3pm when the sun is at its hottest. Get your buns up early in the morning and get your workout done before it gets too hot OR wait until later in the evening when things have cooled down a bit.
#4 – Opt for covered or shady areas to workout. If you’re going for a run – perhaps try a trail run where the trees provide some protection from the sun. Doing a bootcamp? Make sure you find a shady spot to set up your stuff. Most instructors will find a shady park or somewhere to beat the heat, so show up early and get the best spot!
#5 – Take a cold shower BEFORE your workout. By doing this, you’ll help start your run with a cooled down body. Leave your hair wet, put your light and bright clothes on, tie up those sneakers and get out there – the wet hair look is making a comeback (or something).
#6 – Listen to your body. If you start to feel light-headed, dizzy or nauseous – babydoll, it’s time to simmer down. Decrease your intensity, keep your feet moving but back off your intensity. High intensity workouts in the sun may be too much – so you may want to think about switching things up, especially when it’s super hot out.
Perhaps now is a good time to go check out the new air-conditioned gym OR get back into the gym you used to go to (if it’s open!).
BONUS TIP – Don’t forget your sunscreen. Your glisten-y body is like that baby oil you used to put on when you were younger and will attract that sun’s rays – to protect your beautiful skin from burns and slop on the protection.
You CAN stay active during the summer months. You just need to be smart about it. Hopefully the tips above help you get out there and stay active over the summer months in a safe way.
Take care and have fun!