10 Tips for Staying Cool During Summer Workouts
Summer is here, and with it comes scorching temperatures that can make even the thought of working out seem unbearable. We get it – the heat can be a real challenge, leaving you zapped of energy and drenched in sweat before you even start your exercise routine.
But here's the thing: Summer is the time when you're showing off the most skin, so you're going to want a ripped body you're proud to flaunt.
Don't let the heat defeat your fitness goals this summer. The scorching sun may pose a challenge, but with these 10 strategies, you can stay cool, conquer your workouts, and crush your summer fitness game.
Here's everything you need to know about keeping your cool during summer shred sessions:
IN THIS GUIDE
IS IT OK TO EXERCISE IN VERY HOT WEATHER?
When it comes to working out in scorching summer temperatures, it's natural to question whether it's safe or not. The good news is, with a few precautions in place, you can still get your sweat on, even when the heat is on.
The key is finding the balance between pushing your limits and protecting your well-being. Remember, fitness isn't just about the physical aspect—it's about keeping your cool mentally too.
HOW HEAT AFFECTS YOUR BODY
Understanding how heat impacts your body allows you to take proactive steps to stay cool during your summer workouts.
Here's some of the basics to remember:
Exercise and warm weather go hand in hand, but when you combine the two, even seasoned athletes need to exercise caution. The reason lies in how your body reacts to the heat.
As you work out on a hot and humid day, your core body temperature rises, triggering your body's cooling mechanism — sweating.
Sweating is the superhero that keeps you from overheating, but in humid weather, this cooling process becomes less effective.
Humid conditions mean the perspiration on your skin doesn't evaporate as quickly, making it harder to cool down.
As a result, your heart rate increases because your body has to work harder to maintain a stable core temperature.
When it's blazing hot, be sure to pace yourself during your workouts and remember that your body is working double-time. Adjust accordingly, listen to your limits, and take plenty of breaks to chill when needed.
WHY DO I OVERHEAT SO EASILY WHEN EXERCISING?
Ever wondered why some people seem more prone to overheating during workouts? It's not just your imagination; there's a few factors that can contribute to this phenomenon and influence your heat tolerance:
CERTAIN MEDICAL CONDITIONS:
Some chronic medical conditions like obesity or heart problems can make it harder for your body to regulate temperature during exercise.
YOUR AGE:
Older individuals tend to have a decreased ability to adjust to temperature changes.
DEHYDRATION:
Lack of proper hydration can impair your body's ability to sweat and cool down efficiently.
MEDICATIONS:
Certain medications for depression, diabetes, high blood pressure & allergies can interfere with your body's cooling mechanisms.
If you're someone who tends to turn into a human furnace faster than others, don't sweat it! There are ways to work around it and still make progress. Let's get into it…
TIPS FOR WORKING OUT IN THE HEAT
10. FIND YOUR CHILL FIRST
Kickstart your workout with a cold shower before you begin. This gives your body a refreshing jolt and lowers your overall body temperature, which can help delay the onset of overheating. Additionally, a lot of body heat is lost through the head and neck, so keeping your hair wet acts as a natural cooling mechanism. The dampness helps dissipate heat from these areas, helping you feel cooler and more comfortable during your workout.
9. HYDRATE INTELLIGENTLY
In hot weather, hydrating with the right fluids is crucial. Drink water if your workout lasts under 60 minutes, but if you're exercising for longer or sweating profusely, replenish electrolytes with sports drinks to maintain your body's optimal balance.
8. STAY COOL, NOT FROSTY
Sip on cool water during your workout, avoiding extremely icy drinks to prevent stomach discomfort and cramps. A refreshing gulp of cool water will help keep you hydrated and regulate your body temperature.
7. TIME IT RIGHT
Chasing the coolest hours makes a massive difference in summer, so plan your workouts during the coolest parts of the day, the early morning or late evening. By avoiding the peak heat hours, you can minimize your exposure to intense temperatures and maximize your comfort and performance.
6. DRESS THE PART
Wear moisture-wicking and breathable workout gear in light colors to stay cool. If you must wear protective gear like helmets or padding, reduce the intensity and duration of your workout to avoid trapping excess heat and elevating your body temperature.
5. EMBRACE THE INDOOR OASIS
On scorching days, nobody's giving out medals for cooking yourself in the heat! Take your workout indoors to enjoy the comfort of air conditioning. Opt for fitness activities in well-ventilated spaces to escape the heat and maintain your energy levels for an effective workout.
4. DIVIDE & CONQUER
If you're struggling with long, intense workouts in the heat, divide them into shorter bursts with sufficient rest in between. By breaking up your workout into shorter sets, you'll prevent overheating and exhaustion. This gives your body the chance to recover and cool down so you can sustain a higher level of performance throughout your session.
3. SHIELD YOUR COOLING MECHANISM
Never skip sunscreen, as sunburn compromises your body's ability to regulate temperature through perspiration. Apply a broad-spectrum sunscreen with a high SPF to protect your skin and maintain its cooling efficiency.
2. HARNESS RAPID RELIEF
Strategic application of cold packs can help keep your body temperature in check during intense summer workouts. By applying ice to key areas, you can trigger a refreshing cascade effect that cools your entire body. Areas like the neck, wrists & forehead have high concentrations of blood vessels close to the skin's surface. When cold packs are applied, they rapidly cool the circulating blood, effectively lowering your core temperature so you can push through your workouts with enhanced endurance.
1. KNOW YOUR LIMITS
Respect your body's limitations and adjust your workout intensity in extreme temperatures. Pushing too hard can lead to heat-related risks and hinder your progress. Stay mindful of your body's signals, and scale back when necessary to prioritize your safety and well-being.
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WHAT TO WATCH OUT FOR
It's safe to exercise in hot weather when you follow these basic precautions, but be sure to use your best judgment and know when to throttle back.
Heat-related injuries are no joke. They can knock you off track, sabotaging your progress and putting your health at risk. Ignoring the signs can lead to serious consequences, so pay attention to these red flags and take them seriously:
HEAT EXHAUSTION:
Symptoms include heavy sweating, dizziness, nausea, and weakness. Ignoring these signs can lead to fainting or worse.
HEAT STROKE:
A life-threatening condition with symptoms such as high body temperature, confusion, rapid heartbeat, and even loss of consciousness. Immediate medical attention is crucial.
DEHYDRATION:
Insufficient fluid intake can impair performance, cause muscle cramps, and hinder recovery. Keep hydrating to stay at the top of your game.
WHEN TO SEEK MEDICAL ATTENTION:
If you notice severe symptoms like extreme dizziness, disorientation, rapid breathing, or an elevated heart rate, don't hesitate to seek immediate medical help.
Summer workouts don't have to be a battle against the sun. By implementing these strategies, you can keep your cool and continue making progress towards your fitness goals.
Remember, fitness is a journey that requires adaptability and resilience. Don't let the heat deter you. Embrace the challenge, stay cool, and conquer your workouts.
Ready to get started chiseling your ultimate summer body? You've gotta check out the life-changing collection of workout programs at Military Mental Endurance. Take your pick from our Bodyweight Workout Programs and Gym Performance Programs and begin your journey today.
It's time to make this summer your fittest one yet!
Stay strong, warrior.
Greg | MME Founder
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