Smart Summer Outdoor Workout Tips
As spring stretches into summer, you may feel more inclined to move your body outside. An outdoor workout can elevate your mood, relieve stress and improve your energy levels, as long as you’re not overdoing it in the heat.
Here are a few tips to stay safe when exercising outside in the summer.
1. Consider a cold shower before
Cold showers help decrease depression, circulation and inflammation, giving you a nice little energy boost before your workout even begins. More importantly, drying off outside can feel cool against the summer heat.
2. Aim for the A.M.
Or P.M., for that matter. Just avoid the hottest part of the day, which is usually between noon and 3 p.m. It’s one thing to withstand the heat in low activity, but you can quickly overheat your body when working up a sweat outside when the sun is high. Plus, a morning run is an excellent way to start the day or decompress after work.
3. Ditch the energy drinks
You don’t need sugar-filled energy drinks, especially if you’re drinking plenty of quality water before, during and after your workout. (Just be careful about going overboard. Excessive hydration can lead to other issues, like hyponatremia.) Muscle cramping is often the result of dehydration rather than low electrolytes. So, opt for hydrogen-rich water that will keep your body in a more alkaline state instead. Find it here.
4. Don’t eat right before
Even light and yummy lemon dill tofu rocket salad like this needs time to digest before you hit the pavement. The energy it takes to digest food ups your body heat, so after a meal, give yourself a chance to hydrate and cool off for at least 30 minutes. If you eat something heavier, like a plant-based burger, wait at least an hour.
5. Let yourself acclimate
Give your body time to adjust to the change in seasons by starting with a lighter workout. As it builds its tolerance to the heat, you can up your exercise. If you go too hard too quickly, you risk getting sun damage, dehydration, heat exhaustion and heat stroke.
6. Know your limits
If your body asks for a break, listen, even if you’re used to outdoor exercise. Many things can throw off your daily output levels, from stress to sleep deprivation. If you start to feel dizzy, nauseous or sleepy, it’s time to stop.
7. Dress accordingly
Avoid heavy fabrics like cotton and go for loose, moisture-wicking clothing instead. Hats will also help you keep cool. Another (hopefully) obvious tip that bears repeating: Always wear sunscreen on any exposed skin, even on those overcast sunny days when UV rays can still penetrate clouds.