The question of what you should do when exercising in the heat is not a strange one. Exercising is the one thing that is always recommended to do no matter what season. So, trying to figure out what to do when you want to exercise outside, but it’s hot is not unusual.
Usually, during this time, there are a lot of at-home work-out recommendations or you might notice that people go to the gym more often. But heading out for a workout isn’t a bad decision. There are actual health benefits to working out in the summer and this is something that many are not aware of.
But if you’re the one still looking to take your workout outdoors this summer, it’s important that you know how to effectively work out in the heat.
Benefits of Working Out In the Heat
Scientists and healthcare professionals have researched the benefits of working out in the heat. You may never have thought about it that way, but being in the heat during your workout can do good things for your body. But we’ll continue to emphasize that it’s important to listen to your body and do what is best for it so that the workout is effective.
Benefits of Exercising in Hotter Temperatures
- Physical Adaptation: Your body has to adapt to the fact that it is warmer outside. This happens regardless of whether you exercise outside or not. But what outdoor workouts do is make this process a little faster. This causes a chain reaction of adaptation in your body and as you work out your body becomes used to it.
- Increase Blood Flow: Moving around when you’re in hotter conditions causes your blood to raise to your skin. This is why some people get red or pink when it is warmer out. Essentially, this is an increase in your blood flow and that is because it’s trying to cool you down.
- Psychological Benefits: It’s important to push yourself during your workout, and a great way to do that is by working outdoors in the heat. In hotter conditions, you’re forced to think about endurance and that can better your training. For many, exercising outdoors is treated as a challenge, and when that challenge is conquered it’s a nice psychological boost.
5 Tips For Working Out In The Summer
As mentioned earlier, if you’re deciding to work out outdoors it’s essential that you know how to do so effectively. The heat, especially if you’re in Texas, can hit differently during the summer. And if you’re going to be out for a long period or making this a routine then you want to do it properly. So, consider these tips while you’re working outside this summer.
- Don’t Eat Immediately Before Your Work Out
It’s best to eat at least one hour before you head out. This is the scientific reasoning behind it: “It takes blood and energy to your gut to digest the food and that makes more body heat — not what you want when you’re already hot.”(Ewing Garber). If the meal you had was heavy, then you want to wait 2 or 3 hours. And even after the workout, it’s recommended not to eat right away.
*Note* Right after your workout make sure to hydrate and allow your body to cool down to its usual temperature.
- Protect Your Skin
Think about your skin as your body’s ac system. Use sunscreen and wear loose and lightweight clothing that blocks the sun. Wearing clothes that allow your body to breathe is important. If anything affects your skin, it makes it harder for your body to cool down. So, you want to make sure it’s protected.
- Hydrate Before, During, and After Your Workout
Drink a decent amount of water at least 1 hour before you head out. Replenishing what you have lost while working out is just as important as hydrating after. And remember to think about what you choose to hydrate with. Water is always the best option, but there are also sports drinks to help replenish the sodium and electrolytes you have lost.
- Try Heat-Friendly Forms of Exercise
You might already have a routine and that is fine. But it’s great to change things up, especially if you’re going to be in the heat. There are great, effective outdoor exercises that you can do in the heat. So, try some of those out.
- Choose a Specific Location and/or Time of Day
Summer days are usually hot. If you only have time during the day, then choose to work out in a place that has shade. Subsequently, if you’re able to choose the time, the evening or early morning is a great choice. The heat is not as much during these times.
*Note* The hottest times of the day are between 10 AM to 3 PM.
Best Exercises to do in the Summer Heat
It’s time to put these tips to use. But before you do that, we’ll give you some alternative outdoor exercise activities that you might want to try out. Remember that when exercising in the heat it’s also about knowing your limit. So, push yourself, but don’t do more than your body can handle.
Check out the list below and get your exercise on!
- Hot Yoga
- Walking / Power Walking
- Jogging / Beach Jogging
- Trail Running
- Circuit Training in the Park
- Hiking
- Paddle boarding / Paddleboard Yoga
- Kayaking
- Biking / Mountain Biking
- Rock Climbing / Bouldering
- Skating / Skateboarding
- Outdoor Gyms
