How To Beat The Heat And Stay Cool In Summer During Work Out

Stay Cool During Summer Work Out

The heat can be a major problem for people who are planning to work out in the summer. You run the risk of developing a heat-related health condition like a heat stroke, heat exhaustion, or extreme dehydration if you don't take the necessary precautions. Any of these conditions can significantly hinder your progress toward your fitness goals.

In this way, we need to beat the heat. There are many ways to keep cool during the summer or when working out in hot weather.

Stay Cool During Summer Work Out

Due to the high rates of metabolic heat production and heat gain through physical transfer from the environment, exercising in the summer makes it difficult for the body to control its internal environment. 

While trying to limit the rise in core temperature, an expanded pace of sweat emission onto the skin is done at the expense of a deficiency of body water and electrolytes. Performance will be affected by prior dehydration during both long-term exercise regimen and short-term high-intensity exercise. Inadequate replacement of fluid losses may result in chronic hypohydration when training or living in the heat. Drinking water or other appropriate fluids can help mitigate some of the negative effects of exercising in the heat. The exercise task, the environment, and your physiological characteristics will all influence the optimal fluid replacement strategies. 

Here are some tips to help you to safely work out on even the hottest of summer days.

1. Taking a shower

You might want to take a cold shower before your workout even starts. Use a wet head instead of a blow dryer after your shower to keep your body cool during your workout.

2. Stay Hydrated With Water And Sports Drink

Stay Hydrated With Water And Sports Drink

Reasonable hydration includes drinking a lot of liquid 2 hours before work out, 5 to 10 oz of liquid every 15 minutes during exercise, and liquids with sodium content after work out. Even if you don't feel thirsty, drink water before, during, and after physical activity. Carry a container of water with you, or plan water stops during your work out.

On a hot day, water is your best friend for staying hydrated when you intend to exercise for more than 60 minutes.

Sports drinks are important to have when working out for a long time, especially in the heat, because they contain electrolytes and potassium that can help your body rehydrate and get back on its feet. Because sodium is an essential component for a hot day, the high sodium levels may actually be beneficial to your body.

Hyperhydration, which can result in hyponatremia (low blood sodium), can be caused by drinking an excessive amount of water. Drink water before, during, and after exercise and other physical activities if you want to avoid dehydration. Drink when you're thirsty during the day.

Studies show that you should hydrate well prior to the exercise, drink as much as is comfortable and useful, and rehydrate aggressively after exercise in anticipation of future activity sessions. The replacement of electrolyte losses at the same time aids in the recovery of significant fluid losses following exercise. 

In the heat, a shift in substrate utilization toward carbohydrate oxidation increases carbohydrate requirements for exercise. Strategies for competition should include activities to increase the availability of carbohydrate, such as carbohydrate loading for endurance events, pre-event carbohydrate intake, and sports drink consumption in events lasting longer than 60 minutes. Daily food patterns should focus on replacing glycogen stores after exercise. Drinks containing 4-8% carbohydrate and electrolytes do not have any negative effects, even if they do not improve performance at all events held in hot weather. 

3. The Clothing

Heat production is increased during exercise. The primary issue that arises when exercising in both warm and cold environments is how to dissipate the heat generated by muscular activity. The use of clothing typically acts as an insulation layer, preventing heat from transferring to and evaporating from the skin. In warm environments, wearing more clothing increases thermal insulation, which makes the temperature rise more quickly during exercise and prevents sweat from evaporating. However, by reducing thermal stress and radiant heat gain, clothing can protect you. 

Cotton is a lightweight, inexpensive fabric that can help you stay dry. In the event that you're ready to exercise more, select perspiration wicking shirts and shorts to keep the perspiration under control.

Wear clothes that are lightweight, light-colored, and loose-fitting. Sunglasses, a visor or hat, and a lot of sweat-resistant sunscreen are all good ways to shield yourself from the sun.

Dim colors retain the heat, causing you to feel as though you're inside a warm cover. You'll also get hot wearing clothes that are heavy and tight. You'll stay cool by allowing more air to circulate over your skin in light clothing.

4. Apply Sunscreen

Nothing is worse than trying to finish a summer workout with a severe sunburn that makes it hard to move. Always apply sunscreen. Applying sunscreen can stop the burn before it happens. Choose s sunscreen with a SPF of no less than 50 and one that is water-confirmation so it doesn't fall off once you begin perspiring.

5. Workout Timing

Timing is everything, and in the summer, 10 a.m. to 3 p.m. is known to be the hottest time of day. Assuming that you're arranging an open air exercise, try to do it either previously or after this time allotment.

Because it can help them sleep better at night and maintain their energy throughout the day, many athletes prefer to exercise earlier in the day.

6. Aquatic Exercise 

Aquatic exercise is any activity that is done in the water at a variety of depths. It is a physical activity with numerous advantages. The ideal time to make water your friend is during the summer. Try adding water sports like swimming, surfing, or Stand-Up-Paddle Boarding (SUP) to your workout on especially hot days. These exercises will assist you to stay fit, healthy and cool in hot summer days. Water's buoyancy can facilitate movement and enhance flexibility. Additionally, water provides movement resistance, which aids in muscle strengthening. Examples of activities that can be performed in water or in a pool include swimming, arm curls, and walking in the water etc.

7. Working Out Indoors

If you have the equipment, you can work out indoors at your local gym or even at home. This may be your best option for maintaining your cool and avoiding heat-related injuries while still participating in your workout on days with an excessive heat warning.

Look for places inside where you can exercise, like a gym, community recreation center, or shopping mall. Find out what you can do at work or in your home. When it's cooler outside, schedule your workouts for early morning or late evening.

8. Be Aware Of Your Limits

Take frequent breaks in the shade and drink water before you become dehydrated. Give yourself four to fourteen days to get used to the heat. When it's very hot, you may not be able to exercise for as long or as hard as you normally would.

Give yourself a break if you start to feel dizzy, nauseous, or tired. Listen to your body. It's better to take some time off to rest than to workout too much, get sick or hurt, and have to stop all together.

Split your usual high-intensity workout into several smaller ones throughout the day if the summer heat proves to be too much for you. Your body will have time to rest and refuel as a result of this without jeopardizing your fitness and workout objectives.

This summer, have fun, stay cool, and be safe!

You May Also Like:

Best Tips By Experts How To Exercise During Killer Air Pollution