If you’re someone who is in heavy training for a special event, or you’re just looking to carry on with your yearly training goals, you may be thinking of taking your workouts outside this summer.
As the temperature heats up more and more people are looking to get outdoors and enjoy the nice weather, giving themselves a break from the traditional gym environment.
But, if you’re not careful, the summer heat can definitely get to you, so it’s important to understand a few of the top things that you should do to beat the summer heat.
Let’s have a look at a few things you should consider.
The very first thing you should do is to make sure that you’re dressing appropriately. Not only do you want to try and wear clothing that is light and will help to wick away sweat from the body, but you should also consider using a hat or visor as well.
When the sun is beating down right on top of you, this is really going to heat up your core body temperature and could be very detrimental to your progress. So, wearing clothes that help you dissipate heat is essential.
Stay Well Hydrated And Replenish Electrolytes
The second thing that you must make sure you do is stay well hydrated. Dehydration is a very serious risk for those exercising in the heat, especially if your workouts are quite intense.
Many athletes don’t realize the amount of water they’ve lost until it’s a little too late. It only takes 2% dehydration to lower our performance by 12 to 15%. With the loss of water also come the loss of electrolytes, which often leads to cramping, slowed reaction time, nausea and even vomiting. So, it’s important to not only replace the water we’ve lost, but to replace the electrolytes as well.
In order to keep yourself performing optimally, be sure to take in one to two cups of fluid for every 15-20 minutes of activity that you’re performing. Additionally you’ll want to consume electrolytes too. You can often find water that is electrolyte enhanced, or if you’re performing a bit more intense physical activity you may want to consume a supplement, such as Cardio Surge Energy, which better provides the electrolytes your body will need during times of intense cardio workouts.
In addition to this, also down another few cups of fluid after the workout is complete to make sure you’re well re-hydrated.
Another must-know tip is to make sure that you refuel yourself as well. Many of those who are exercising in the heat often find they lose their appetite entirely, but if you don’t eat the vital nutrients your body needs after a workout session, you’re going to face poor recovery and often weight loss or muscle loss that was not intentional.
If you can’t stomach the thought of solid food after your workout is complete, consider having a post-workout beverage instead that contains a mixture of both proteins and carbohydrates.
Exercise In Non-Peak Sun Hours
Finally, our last important tip to remember to help you beat the heat this summer is to try and exercise in non-peak sun hours.
Don’t go for a long cardio workout in the sun in the middle of the afternoon. This is when it will be hottest and when you’re most likely to suffer from heat exhaustion.
Instead, try and exercise either first thing in the morning or later on in the evening when the temperature does start to drop.
If you do that then you will be able to maintain a cooler core body temperature, helping you enjoy the workout that much more.
So there you have the main things to remember about exercising in the summer heat. If you follow these tips, you can definitely enjoy the weather and still get the performance improvements you’re after.
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