As temperatures soar, reaching your fitness goals can seem like a higher bar too. It’s difficult to keep your energy levels up, avoid dehydration and stress, and maintain your summer workouts. Luckily, we have put together a few simple tips for staying active in the summer heat so your health and wellness don’t take a vacation.
Sworkit has a full catalog of the best exercises to do at home when it’s too hot to stay active outside. With complete personalization and a catalog of workouts to customize, Sworkit is your solution to beat the heat. Add these summer workout strategies to your routine to keep your energy levels up and safely stay active during the toastiest part of the year.
Give Yourself Grace With the Heat and Ease Up
Daily movement is key to a wellness-centered life, not high-intensity workouts every day of the week. Acknowledge that your workout routines will often vary from season to season and give yourself some grace on extra hot days. When temperatures peak, it’s best to listen to your body and not overdo it, which may include lighter reps, shorter distances, or breaking up your workouts throughout the day. Swap out a few running days for cooler activities like swimming and workouts at home. Try our full body swimming workout for a cool way to stay active. This routine focuses on gentle bodyweight movements to improve your endurance for swimming.
You may need to allow time for a lighter warm-up and longer cool-down to properly acclimate. We recommend adding an extra 10 minutes to your usual cool-down in order to avoid heat exhaustion.
Plan Your Workout Time Around the Summer Heat
Successful summer workouts may mean changing your current schedule. Avoid working out during the hottest part of the day, which is typically 10 am to 4 pm. When you do head out, be sure to wear adequate sun protection, even on cloudy days. Hats, sunscreen with SPF 50 or greater, and sports sunglasses can help outfit your workout. Grab your favorite fitness app and start with some cardio exercises in the evening or early morning.
For hotter days, try a bodyweight-only, no-equipment indoor workout to reduce stress and fatigue.
Get Your Summer Workout Wardrobe Ready
Loose, breathable clothing is your best fit for a summer workout. Opt for clothing that allows airflow to support your body while it cools down. Stick to light colors made from quick-drying fabrics. You might also consider cooling vests for outdoor workouts, especially during peak sunshine hours. Avoid too much exposure to UV rays and opt for light layering instead.
Hydrate!
Did you know that we lose water twice as fast in the summer months? Hydrate before, during, and after exercise. The American Council on Exercise recommends drinking 17-20 ounces of water 2-3 hours prior to the start of physical activity. Aim to drink eight ounces while warming up, another 8 ounces at your 30-minute break, and an extra eight to 16 ounces after your workout. Electrolytes can boost your hydration and keep you going while replenishing lost sodium and other nutrients.
Remember to listen to your body. Take frequent breaks, seek shade, and always keep extra water on hand for hikes and outdoor sports days with the family. Summer-ready cardio is a great starter workout for adjusting to the warmer weather and maintaining your fitness levels.
Know the Signs and Symptoms of Heat Stress
Listen to your body and know the signs and symptoms of heat-related illness. Heatstroke is common among athletes. Warning signs include dizziness and faintness, rapid pulse. headache, nausea, and confusion. Heat exhaustion is another common condition that may be accompanied by cold, clammy skin, sweaty palms, and muscle cramps in addition to the above symptoms.
If you begin to feel overheated, dizzy, or fatigued, pause to hydrate and rest in the shade immediately.
Summer is here and we’re ready to get outside, get on the trails, and get into a hot weather workout routine! Take these easy wellness tips along for the ride to stay energized, safe, and active. The Sworkit team is here to support your fitness goals, any time of the year. Enjoy the sunshine and great health with summer-ready workouts!
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