Working Out In The Heat

It’s summer in Austin, Texas, and the heat is no joke! For those of us who love to stay active, working out in the summer can be a real challenge. But don’t let the scorching temperatures derail your fitness goals. With a few smart strategies, you can stay cool, safe, and effective during your summer workouts.

Here are some tips to help you beat the heat and keep moving:

1. Timing is Everything: Embrace the Dawn or Dusk

This is perhaps the most crucial tip for summer workouts. Avoid the peak sun hours, generally between 10 AM and 4 PM, when the sun’s rays are strongest and the temperatures are highest. Opt for early morning sessions before the sun has a chance to fully bake the world, or wait until the sun begins to set in the late evening. Not only will the air temperature be cooler, but the ground will have had a chance to cool down as well, making outdoor activities more pleasant.

2. Hydration, Hydration, Hydration: It’s More Than Just Water

You know you need to drink water, but during summer workouts, it’s even more critical. Start hydrating before your workout. Aim to drink 16-20 ounces of water two to three hours beforehand, and another 8-10 ounces 15-20 minutes before you begin. During your workout, sip on water every 15-20 minutes, even if you don’t feel thirsty. For longer or more intense workouts (over an hour), consider an electrolyte-rich sports drink. These help replenish the salts and minerals you lose through sweat, preventing cramping and fatigue.

3. Dress for Success: Light, Loose, and Wicking

Your workout attire plays a significant role in keeping you cool. Ditch the heavy cotton and opt for lightweight, loose-fitting clothing made from moisture-wicking fabrics. These materials draw sweat away from your skin, allowing it to evaporate and cool your body. Light colors are also preferable as they reflect sunlight, whereas dark colors absorb it, making you feel hotter. Don’t forget a wide-brimmed hat to protect your face and neck from direct sun exposure.

4. Seek Shade and Utilize Natural Cooling

If you’re working out outdoors, try to choose routes or locations with plenty of shade. Parks with tree-lined paths, shaded trails, or even the shadier side of buildings can offer significant relief. If available, incorporate water into your cool-down. A quick rinse with a hose, a splash in a public fountain (if permitted and safe), or even carrying a small spray bottle with water can provide immediate relief.

5. Listen to Your Body: Don’t Push It

Summer workouts are not the time to push your limits. Pay close attention to your body’s signals. If you start to feel dizzy, nauseous, experience excessive sweating, or get goosebumps in the heat, stop immediately and find a cool place to rest. These are signs of heat exhaustion, which can escalate to heatstroke if ignored. It’s perfectly acceptable to reduce your intensity or shorten your workout on particularly hot days. Remember, consistency is more important than one heroic but potentially dangerous session.

6. Consider Indoor Alternatives

When the heat is simply unbearable or there’s an excessive heat warning in effect, don’t be afraid to take your workout indoors. Gyms with air conditioning, indoor tracks, swimming pools, or even home workouts with online fitness videos are excellent alternatives. This allows you to maintain your fitness routine without putting yourself at risk.

By implementing these strategies, you can continue to enjoy your workouts throughout the summer months, staying cool, safe, and on track with your fitness goals. So, embrace the summer, but do it smart!