Beat the heat and still crush your workouts with these expert-approved tips.
Tomorrow officially kicks off summer, and with a heat wave hitting much of the country, it’s the perfect time to talk summer workout strategies. If you’re a regular at the gym, you know there’s nothing like sweating it out when the weather heats up. Your body feels looser, workouts can be tougher, and you already feel like you’re working hard before you even start.
But while summer workouts are welcome, there are a few essential things you need to remember to perform your best in the heat. Below, Joe Meier, a personal training leader at Life Time Eden Prairie and author of Lift for Life: A Practical, Evidence-Based Guide to Training, shares his five tips for a safe summer workout.
5 Tips for a Safe Summer Workout
1. Time Your Workouts Accordingly
For the most part, temperatures peak during the middle of the day and late afternoon, so it’s smart to plan your workouts accordingly. While you can exercise after work (the later, the better to avoid the harsh sun), Meier recommends working out in the mornings before the sun rises.
“As the sun and humidity rise later in the day, it will compound the effects of the temperature and its effects on a person and their performance in the heat,” he says.
2. Stay Properly Hydrated
Don’t get us wrong, it’s always important to adequately hydrate before a workout, but when the heat is high and sweating is guaranteed, proper hydration is crucial. Staying properly hydrated not only helps you feel better during workouts but can also help regulate body temperature and prevent heat-related illnesses.
3. Know When to Move Indoors
If you’re a guy who loves sweating it out, you probably jump at any chance to work out outside. But when temperatures hit their peak, an indoor session might be your smartest move.
“You know your body best,” Meier says. “If you are someone who does well in heat or high humidity, or you are training for something where your body needs to be acclimated to that environment, it’s wise to train in that environment and build a tolerance to it over time—much like a person increases their mileage slowly and steadily leading up to running a marathon.”
4. Eat for Hydration
Everyone talks about electrolytes and chugging water to stay hydrated. And while those are definitely important, did you know the foods you eat also affect how much fluid your body actually absorbs?
“Consuming produce such as cucumbers, tomatoes, pickles, oranges, watermelon, grapes, or pineapple can help with hydration due to their high water content,” Meier adds. “If you are spending a lot of time in high heat or humidity, having some salty foods or consuming an electrolyte drink (like our LTH Hydrate supplement) can also help keep you hydrated.”
5. Protect Your Skin
If you’re going to bite the bullet and work out in direct sunlight, protecting your skin is a must. We’re all for getting a good summer glow, but if your workout stretches past an hour, you should consider covering up.
“Avoid heavy materials that don’t breathe or dry quickly if you are sweating profusely,” Meier says. “Light, loose-fitting and breathable materials like cotton, nylon, or polyester (think Dri-FIT), and even light long sleeves to protect from the sun can be helpful.”
