Staying Cool While Exercising Outdoors in the Summer

Yes, Summer is here! It's not so great for those who overheat easily. The heat can pose significant challenges for some people.

For exercise enthusiasts, maintaining an outdoor workout routine while staying cool requires strategic planning. It is all about making intelligent choices while exercising in the heat. Here are some practical solutions to keep your cool during summer workouts.

1. Timing is Everything
   1. Early Morning or Late Evening: The coolest times of the day are usually early morning and late evening. Schedule your workouts during these periods to avoid the peak heat of midday.
   2. Monitor Weather Conditions: Check the weather forecast and plan your exercise around cooler, overcast days or when there is a breeze.
2. Hydration is Key
   1. Pre-Hydrate: Drink water before you head out to exercise. Being well-hydrated from the start can help your body regulate temperature better.
   2. Stay Hydrated: Carry a water bottle and take small sips regularly. Consider using electrolyte drinks to replenish salts lost through sweat.
   3. Post-Exercise Hydration: Rehydrate after your workout to help your body recover.
3. Wear the Right Gear
   1. Light-Colored Clothing: Dark colors absorb more heat, so opt for light-colored workout gear.
   2. Breathable Fabrics: Wear quick-drying and breathable fabrics to help sweat evaporate more efficiently.
   3. Sun Protection: Wear a hat or visor and use sunglasses to protect yourself from the sun. Don't forget to apply sunscreen made for exercise.
4. Pacing and Intensity
   1. Adjust Your Intensity: During hotter days, lower the intensity of your workouts. Go for a brisk walk instead of a run, or do less strenuous activities.
   2. Interval Training: Incorporate intervals of lower-intensity exercise or rest periods to avoid overheating.
   3. Listen to Your Body: Pay attention to signs of heat exhaustion such as dizziness, headache, nausea, or extreme fatigue. If you experience any of these, stop exercising and cool down immediately. Find more information here from the Mayo Clinic.
5. Utilize Shade and Water
   1. Seek Shaded Routes: Plan your route to include shaded areas like parks or tree-lined paths.
   2. Water Activities: Incorporate water-based exercises such as swimming, surfing, or paddleboarding. These activities provide a full-body workout while keeping you cool.
6. Cooling Strategies
   1. Cool Down Techniques: Use cooling towels, neck wraps, or bandanas soaked in cold water. Wear these items during your workout to help lower your body temperature.
   2. Cool Showers: Take a cool shower before you head out. The initial lower body temperature can help you stay cool longer.
   3. Cold Packs: Apply cold packs to pulse points like wrists, neck, and temples before and after your workout.
7.  Mindful Nutrition
   1. Eat Light: Try smaller, more frequent meals instead of heavy ones. Avoid high-protein foods, which can increase metabolic heat. Avoid getting the "meat sweats."
   2. Fruits and Vegetables: Incorporate water-rich fruits and vegetables such as watermelon and oranges to help stay hydrated.
8. Gadgets
   1. Wearable Fans: Invest in portable fans attached to your hat or neck to provide a constant breeze.
   2. Cooling Vests: Consider using cooling vests with ice packs or cooling gels built into them to keep your core temperature down.
9. Buddy System
   1. Exercise with a Friend: Working out with a buddy can ensure that someone is there to assist if you begin to overheat. It also adds a social element that can make the experience more enjoyable.

By implementing these cooling strategies, you can enjoy the benefits of outdoor exercise, even in the heat. Remember, the key is to listen to your body and adjust your routine as needed to accommodate the summer heat. Happy HOT exercising!