Tweaking Your Workout for Hot Months

Summer is here and so is the heat! If your workout regimen consists of long runs mid-afternoon, you may need to reconsider. The extreme heat in some regions of the country and the world can cause problems for an active lifestyle. Here are some things that might help.

Hydrate! If you’re going to be out in the heat of summer, it’s important to make sure you drink plenty of water to avoid heat stress injuries. There is no universal amount that you should drink. The right amount for you will depend on your size and activity level. A lot of people set a goal of a gallon a day. Some will find that amount to be way too much, while for others, it might not be enough.

Move it inside! On those really hot summer days, the best bet is to perform whatever exercise you’re doing inside. Almost anything that can be performed outside can be done in the safety of an air-conditioned building. Avid runners may have the hardest time with this one. I admit that the act of running on a treadmill is not as satisfying as hitting the pavement. For those that must run outside, just do it in moderation with plenty of water available.

The water’s not just for drinking! Swimming is a great way to enjoy the nice weather and get some exercise. Even just having fun in the sun with a few out and backs in the lake or laps around the pool can be a great cardio and full body workout. Don’t be fooled, though. Even though you’re surrounded by water, you still must stay hydrated by drinking plenty of water.

Try a class! There are lots of classes available at your local gym that offer you a new experience that you may not have tried before. Spin class is a great example of an awesome workout that can be done in a studio, but it can still be a killer workout. Bring some variety to your workouts; try something new. If you’ve never been to a yoga class, you’re missing out.

Be prepared! It may be too late for this summer. But, building up a good cardio base in cooler months could keep you safe in the summer. It’s not a great idea to go from the couch to marathon training overnight during the middle of summer. If you build up your cardio capacity slowly over time, the impact the heat will have will be minimized.

Have fun! After all, that’s what this thing is all about, right? Find the things that you like to do that involve physical activity. Put in the work to research them and then make it happen! Whether you’re starting to plan for your first serious run or develop a consistent workout routine (or even if you’ve been religiously exercising for decades), you need to listen to your body. Know your limitations and try to improve on them slowly over time.