With summer in full swing, most of us have probably felt the wrath of the summer sun. Being a redhead and a proud member of the pale-skin club, I've spent most of my life formulating strategies to stay safe outside between May and August. I've also had to find ways to make sure those I work with are safe when we take our workouts outside. Let's dive into some of those tips to keep the exercise train chugging during the hot summer months.
1. Schedule Properly
My biggest suggestion when planning outdoor workouts is to plan it around the sun. Avoid training between 10 AM-3 PM when the sun is at its highest and opt for morning/early evening workouts. Doing so will keep you out of the hottest parts of the day. Extra tip: If running is your thing, opt for shaded trails instead of hot roads.
2. Dress Appropriately
If you're planning on exercising outside and it's during one of the hotter parts of the day, make sure you're appropriately dressed. Avoid dark colors that can intensify the heat from the sun and try to stay away from 100% cotton, which will hold onto sweat and make you feel heavy and slow. Opt for loose, light-colored, and breathable synthetic blends that help wick away sweat.
3. Hydrate Hydrate Hydrate
Staying hydrated is not only important when it comes to maintaining high levels of performance, but it's also important for preventing heat exhaustion. Exercising outside in the heat is going to cause you to sweat a lot more than usual, and requires you to replenish that lost water. Most people make the mistake of waiting until they're thirsty to hydrate instead of sipping on something every 15-20 minutes.
Water is typically enough when performing moderate exercise, but if it's extra intense or super hot, you're going to want to ensure you're replenishing your electrolytes. I suggest avoiding most store-bought drinks because most are loaded with sugar. Instead, try making your own! Combine 3 cups of coconut water (low in sugar and loaded with potassium), 1 cup of natural fruit juice (think cherry, pomegranate, grape), 1/4 teaspoon of salt (for sodium), and 2 tablespoons of natural sweetener (honey, maple syrup, monk fruit). When you're ready to drink, add your concentration to 3-4 cups of water and enjoy!
4. Wear Sunscreen
Lastly, it doesn't matter if you're a member of the pale-skin club or not, you should always be wearing sunscreen when you're outside! Opt for 30-50 SPF to be safe. It's also important to remember that sweat can remove sunscreen, so reapply every two hours during moderate exercise, and every hour during intense exercise (or if you're sweating a lot).
If you want more tips on how you should approach your summertime training, don't hesitate to reach out: https://www.trainwollie.com/contact