You’ve heard the song: “Summer lovin’, had me a blast!” But, trust us – no one’s going to have a blast if they’re making rookie exercise mistakes during 90-degree workouts! Don’t worry, we’ve got your back. Here, we share 7 tips to help you get the most out of your workout, so you can keep your energy and motivation high in the summer months ahead.
- Work out at the right time of day
You might have already guessed it, but high noon is not an ideal time to go for a 6-mile jog. Your workouts are safest before 10 a.m. and after 4 p.m., when the sun’s UV rays have lessened and the temperature dips a bit. To get the benefits, wake up early in the a.m., or schedule a before-dinner workout to keep cool and hydrated.
- Nix the pre-workout coffee
Outdoor workouts mean sweat – and lots of it. Unfortunately, your morning or afternoon coffee acts as a diuretic, zapping hydration out of your body before you even get moving. Drink 15 to 20 ounces of H2O pre-workout to avoid cramps, then bring along a water bottle and sip 6 to 8 ounces of water every 15 minutes if you’re sweating a lot.
- Slather on the SPF
Summer and sun go hand in hand, so you have to take proper precautions when working out at this time of year. Slather on sunscreen SPF, and wear a hat or visor, plus sunglasses that don’t slip off when you move. You can also look for well-ventilated UV shirts that do double duty protecting your skin and cooling you off. Your skin will thank you.
- Keep your cool
Your workout clothes do more than make you look good – wearing the right material can also increase the efficiency of your sweat sesh. Look for materials like polypropylene, nylon, GORE-TEX, bamboo pulp (really!), and silver-infused X-STATIC, which keeps post-workout stink to a minimum.
- Load up on electrolytes
If you sweat a lot during a hard workout (which, who doesn’t?), it’s important to replenish electrolytes fast. Take along a sports drink or coconut water if your workout is going to last more than an hour outdoors. Once you get home, snack on a pickle – they’re a surprising, low-calorie way to get some added electrolytes.
- Listen to your body
We all know it takes a little discomfort to push through your workout and really see results. But, you should also know when it’s smarter (and safer) to stop. If you feel extra thirsty, dizzy, weak, or have heart palpitations, you may be dehydrated and need to end your workout stat.
- Switch it up
There’s no shortage of calorie-burning summer activities to keep you fit and strong this season! Cycling is a great cardio option, and breezier than going for a run. You can also challenge your friends to a game of beach volleyball, go hiking, or go for a swim at your local pool – however you want to make the most of your summer.