Whether you’re heading out for your usual run, off for a game of beach volleyball, or about to exercise on vacation in sunnier climes, taking steps to keep safe and cool in the heat is crucial during the summer months. Here we have 7 tips to keep in mind while you’re exercising this summer.
1. Avoid The Midday Heat
Wake up early to catch the cool of the morning, or head out after sunset once the heat of the day has started to subside. During the hottest part of the day (which is usually between around 11am and 4pm) take cover under shade or go for a workout in a nice air-conditioned gym.
2. Ease Up
Even with the energy boost of Phen Caps to get you up and moving, exercising in the heat means that you won’t be able to hit your usual pace straight away, and that’s okay – the most important thing is to stay safe and not wear yourself out by pushing too hard. Start out a little slower and then pick up the speed if and when your body adapts to the heat and you feel ready to go for more.
3. Keep Hydrated
It’s crucial to drink plenty of water and keep hydrated while you’re exercising anyway, but it’s even more important in the heat of summer. Exercising in hot weather increases our body temperature which means that our body’s natural cooling system can start to fail if we’re exposed to soaring temperatures for too long. You’re much more likely to get muscle cramps from dehydration in the heat, or you might even suffer from heat exhaustion or heat stroke. If the humidity is also way up, you’re in double trouble because your sweat “sticks” to your skin; it doesn’t evaporate as readily, which can send body temperature even higher.
To keep cool, drink plenty of water. You should drink before your workout, and then 8 to 10 ounces of water every 20 minutes. After exercise, drink more – at minimum, another 8 ounces. If you want something that also gives you a metabolism boost as well as great flavor without the calories of soda or the sugar in sports drinks, then you should try Phen Drink. Made with naturally sweet stevia and lo han fruit for a delicious green tea flavor, and with the energy boost of guarana, Phen Drink increases your chance of weight loss while you’re working out, and makes all that water more interesting. Lastly, another great way to help re-hydrate during a pause in your physical activity is to eat a piece of fruit, or even carrots or celery sticks. The fruit and veggies will also help replace valuable electrolyte loss.
4. Wear Loose & Light Clothing
Dark colors absorb the heat, and heavyweight, tight-fitting clothing will also heat you up. Keep it loose and light so the air will be able to circulate over your skin and keep you cool.
5. Apply Sun Block
Choose a sun block with UVA/UVB protection with titanium or zinc dioxide and reapply at two-hour intervals. Although these products may have sweat-proof or waterproof claims, these claims are currently under investigation, so reapplication is the only way to really ensure that you’re protected. Another good way to decrease sun exposure is to wear wide-brimmed hats, and you should also wear protective sunglasses to shield your eyes from the brightness of the sun.
6. Take A Dip
The best way to keep cool and exercise in the summer sun is in the water. If you’re on vacation why not try something fun like snorkeling, wind surfing, or paddle boarding, or just go for a swim in the pool or the sea? You should still make sure to keep hydrated and reapply sunblock to stay safe in the sun. If you’re stuck in the heat at home, a few lengths in your local swimming pool can make a refreshing change to your usual exercise routine.
7. Stop Before The Heat Gets To You
Listen to your body. If you’re feeling any of the following, head for air-conditioned comfort immediately:
• Muscle cramps
• Nausea or vomiting
• Rapid heartbeat
Remember that even a 20-minute workout has positive health effects so don’t feel like you have to go for hours when it’s especially hot out; it’s the number of days you exercise that matters most, not the length of time of any given exercise session. So, make sure to follow these tips and keep cool while you work out this summer!