During the sunny days of summer, a lot of people like to take their workouts outside. But with all that glorious sunshine also comes the heat, and the need to be extra cautious and smart about the way you exercise out of doors.
Follow these five tips on how to exercise smartly and safely outside during the summer:
1. Avoid the Hottest Times of the Day
One of the simplest things you can do to exercise smartly in the summer is to avoid the hottest parts of the day.
Usually, the hottest point of the day is the early to late afternoon – when the sun is blazing above – but a quick glance at your local weather forecast should help pinpoint more exact times.
Ideally, you’re able to schedule your workout in the morning, before it gets too hot, or in the evening once it’s started to cool off a little.
2. Pick the Right Clothing and Accessories
Opt for lightweight, light coloured, breathable clothing. If you’re going to be working up a sweat, look for tops and bottoms that are designed to wick away sweat and moisture, and have vents or mesh built in. And don’t forget about your feet! Make sure your socks are also moisture wicking, light, and comfortable.
You’ll also want to invest in a good hat. Look for something made from light materials, with a decent brim, and vented panels that will allow for air flow and help to keep you cool. And don’t forget to protect your face and other bare limbs with sunscreen!
3. Have Water On-Hand
This should really go without saying, but water is a must-have when exercising in the heat. If you’re worried about a water bottle being cumbersome, you can buy belts that hold little water bottles in them while you workout. You can also buy slim, lightweight water bottles that are easy to hold if you’re doing an exercise like running, where your hands aren’t required.
If you’re worried about a water bottle being cumbersome, you can buy belts that hold little water bottles in them while you workout. You can also buy slim, lightweight water bottles that are easy to hold if you’re doing an exercise like running, where your hands aren’t required.
You can also pour a little water over your head, neck our shoulders to help you cool down.
4. Pick a Shaded Route/Spot
Finding a workout spot or route that is partially or fully shaded is a great option to keep cool. Parks, rural areas, and local athletic fields are a great choice, as they often provide wide open areas and trails that offer shade.
5. Cool Down
A 10–15 minute cool down will help naturally bring your temperature back down after exercising in the heat. To cool down, take a slow walk for 10–15 minutes while sipping on some water.
To cool down, take a slow walk for 10–15 minutes while sipping on some water. Add in a few upper and lower body stretches afterward, and you’re good to go!
Working out in the heat of summer can be a fun and rewarding way of keeping in shape. Just remember to be thoughtful of your body and how you’re feeling during the exercise.