The dog days of summer are here – and if you’re an outdoor enthusiast, you’re probably craving the cooler weather of the fall. But that won’t stop you from getting your workout in – so in this article, Devel Fitness will take a look at some helpful tips for staying hydrated during hot summer workouts!
Read on, and make sure you’re living up to your peak athletic performance, even during the heat!
Adjust Your Schedule
The hottest hours of the day are usually between 10:00AM-5:00PM. If you typically exercise in the early morning, you’re in luck – that’s the best time to work out during the hot summer months.
However, if you usually exercise outdoors after work, around 5:00-6:00PM, you may need to adjust your schedule, and begin working out in the early morning hours. It’ll take some getting used to, but it’s well worth it for the cooler, more comfortable temperatures.
Recognize When It’s Just Too Darn Hot
We get it – you don’t want to interrupt your fitness schedule just because of hot weather. Whether you’ve got a long bike ride or a 10K run planned, cancelling because of the weather isn’t fun.
But you don’t want to put yourself in danger. Even for top-tier athletes, a heat index of over 90 degrees Fahrenheit can present serious risks. If it’s brutally hot outside, consider an alternative, such as riding a stationary bike or exercising on a treadmill at your local gym.
Don’t Push Yourself Too Hard
When it’s extremely hot outside, you’re not going to perform as well as you do when it’s cool. Understand that this is important. Your muscles literally can’t work as hard, and athletic performance can be decreased by 10-15%.
So don’t overexert yourself when working out in the heat. You’ll just get tired more quickly, and increase your risk of heat exhaustion and dehydration. Keep an even, moderate pace when exercising, and you’ll have a much easier time.
Carry Water With You Whenever You Can
Whether you’re running, biking, kayaking – whatever it may be – you need water during the heat. In high temperatures, even exercising for just an hour can lead you to lose 6-8% of your body mass in water.
To maintain athletic performance, you must rehydrate and replace this water. So drink a large glass of water – about 20 fl oz – an hour before you work out. You should also try to take in at least 16oz of water per hour of heavy physical activity.
If you can’t carry a large water bottle, consider creating an exercise route that takes you near a park, or another facility with water fountains.
Recognize The Signs Of Dehydration
If your heart rate is elevated compared to normal, or you’re flushed, dizzy, or confused, you may be in the early stages of dehydration. If you notice significant effects, stop exercising immediately.
Exercise-induced dehydration is very dangerous. Find a place where you can rehydrate yourself and cool off, and cut your workout short. Exercising while dehydrated is unhelpful, dangerous, and a very bad idea.
Follow These Tips – And Stay Safe During Those Hot Summer Days!
Exercising outdoors during the summer takes a bit more preparation and planning – but with the right tips and advice, you’re sure to be able to handle the hot weather.
At Devel Fitness, we specialize in providing you with useful, expert advice and workout tips to help you live a better, more healthy lifestyle. We offer “The Most Realistic Approach to Fitness & Nutrition!”, both through our high-quality SuperBands, and our simple approach to helping you achieve your fitness goals!
So stay safe out there, and stay hydrated during your next hot summer workout. Got more tips for us? Share them in the comments below! We’d be glad to hear your input!