By Sara
Here in Colorado the temperatures will be rising soon, so what can we do to exercise safely this summer? The soaring temps coupled with the time change means altering when I workout. What worked in the cooler weather was walking my dogs in the afternoons after coming home from work.
Once summer temperatures have come about, I prefer to exercise in the early mornings. Our evenings here are cooler than the heat of the afternoon, but nowhere close to as comfortably cool as those early mornings! My dogs appreciate the morning walks as well.
“Motivation is what gets you started. Habit is what keeps you going.”
— Jim Rohn
Chose your workout time:
So what are some secrets to exercising safely during the summer months? As I alluded to earlier, timing is everything! Know yourself; do you prefer working out in the cool mornings or in the warmer evenings? Are you able to get up a little earlier to workout, or are you naturally a night owl, making evening workouts more your style? Is it safe to workout outside (if this is what you choose) in your neighborhood after dark? Is there adequate shade available if temps remain high during your workout? Does the traffic make it more unsafe for your chosen workout at a particular time? Try to avoid the hottest times of the day unless you will be exercising indoors with the AC on!
Choose proper attire:
Once you decide when and where you’ll be exercising, focus on your attire. Dressing properly for the exercise is important also. The evaporation of sweat is how we cool ourselves down, so wearing clothing that allows as much skin to breathe as possible will help you to stay cool. Either choosing clothing that covers less (hello shorts and tank tops!), or clothing that has vents can help. Loose and lightweight are the keywords here. Wearing lighter colors when you are out in the sun and “wicking” fabrics can help as well. And don’t forget a water resistant sunscreen.
Staying hydrated is key:
Hydration is important. Drink water before, during and after exercise to remain hydrated. Remember, if you wait to take a drink until you are thirsty, it’s too late–you are already dehydrated. Drinking cool beverages will help to cool your body temperature as well.
Replace muscle glycogen stores:
Start replenishing carbs within 15 minutes of your workout to speed recovery and replace muscle glycogen stores. You can do this by drinking a post-workout shake blended with ice water– refreshing! I enjoy exercising best in the early mornings, so after my workout, I blend up a smoothie to enjoy. Some other ideas for a great post-workout snack are: chilled fruit or veggies, cold pasta salad loaded with veggies, cold water with a splash of fruit juice or slices of cucumber or citrus.
Choose indoor activities when temps are highest:
Finally, during those days that it is simply too hot outside to safely exercise there, try going for a long walk around a mall, or going to a local recreation center. Your health and safety is of utmost importance, and by utilizing some of these resources, you can still reach your goals!
By following these tips, you can ensure you exercise safely this summer. Exercising in the heat of summatime can be done without suffering heat exhaustion. So what do you do as the mercury rises to stay safe while you workout? If you have any additional tips, please comment below to share your ideas!
