8 Simple Ways to Keep Cool While Exercising in the Heat

Silhouette of man running sprinting on road. Fit male fitness runner during outdoor workout with sunset background

Although the end of the summer is near, the heat is here to stay for a little while longer. This year has taken an interesting turn in terms of climate, meaning we’ve hit record-breaking temperatures. People, now more than ever, are advised to stay safe in the heat while going out or while partaking in physical activity.

If you exercise outdoors, there are many things to keep in mind. Of course, you can get up early and have as much water as possible, but that’s not all you should do. In this blog, we’ll discuss how you can keep your body safe while getting your daily dose of physical activity in the heat. 

1) Eat a Light Meal 

People are always encouraged to eat just enough prior to a workout. This way, their bodies are properly fueled. While this holds true, eating too much right before a workout could intensify your body temperature. Right after eating, the body produces more heat. If you tend to eat bigger meals, it is recommended that you give your body at least two to three hours before exercising in the heat. This way, your body can cool itself down as fast as possible. 

2) Exercise During the Coolest Part of the Day 

The midday sun is brutal and you can hurt yourself by forcing yourself to complete a workout during this time of the day. The best times to work out outside during the summer are early in the morning or in the evening when the sun is setting or has gone down. Depending on your location, temperatures could drop to twenty degrees when the sun has completely gone down, so you wouldn’t have to worry about the heat. 

3) Apply Sunscreen Beforehand 

Protecting your body from the heat means also protecting your skin. Your skin will start to burn if it’s been exposed for more than two hours, possibly less than that, so you’ll want to prepare for your workout by adding sunblock. You could also try working out in areas that are more shaded that way you don’t have to worry too much about exposure. Either way, it is best to get some of the more exposed areas of your skin covered with sunblock. 

4) Wear Light-Colored and Lightweight Clothing 

Your body will do its part to keep cool, but you can also control how much heat is being produced. One of the ways you can do so is by opting for lightweight and light-colored clothing. If you don’t have this kind of clothing, it is recommended that you look into buying more outdoor-friendly clothing, including dry-fit materials. This can help you get through even the toughest workouts by allowing your body to breathe. 

5) Drink Plenty of Water Before, During, and After Your Workout

As obvious as this may seem, it needs to be said. Many people take the time to drink water before and after their workouts, but neglect to take the time to drink water during breaks. We understand you might just want to get through a workout and have it finished ASAP, but it is important to keep your body hydrated. This calls for taking a break here and there to keep your body hydrated. 

6) Avoid Sports Drinks

Sports drinks are only to be consumed in certain circumstances. These drinks are best when your body is active for long durations at high intensities. Any kind of exercise that goes beyond an hour to two hours does qualify for a sports drink, but it is best that you stick to water. Drinking sports drinks regularly can add to the caloric weight, which makes all the hard work go nowhere. 

7) Try More Heat-Friendly Exercises

Running and hiking are some of the toughest (and sometimes most dangerous) exercises you could do in the summer heat. Swimming is one of the best exercises you could do in this time of year because it keeps your body cool and burns calories like crazy! Yoga is also a good exercise to do if you want to get that breath of fresh air. 

8) Never Push Yourself if You’re Feeling Fatigued 

The most important thing to stay aware of is how your body is feeling. You should never push yourself if you are unable to complete your workout. Everyone’s body has a limit, especially in the heat. Pushing yourself to work under extreme heat conditions can lead to serious complications. If you’re starting to feel too tired or fatigue, the best thing to do is stop your workout and allow your body to rest. 

Stay On Top of Your Fitness with Healthonomic  

It’s important to always listen to your body, in sickness or in health. If you have any concerns about your health, you can contact the professionals at Healthonomic and make an appointment. We have all the services our patients could need!