How to Stay Cool When Exercising in the Heat
Although it may seem like summer is almost over, for those of us in San Diego, our summer heat can stretch all the way to November.
Even in the warmer months, keeping a consistent workout schedule is imperative for your healthy lifestyle. But it’s also important to stay safe. Here are some tips to avoid putting yourself at risk during the rising temperatures.
Exercise in the cooler parts of the day
Early morning and evening hours can be the best times to work out outside. Luckily, Bootique offers outdoor Boot Camp Style classes in the morning and evening to help you stay fit through the summer. If running is part of your exercise routine, be sure to take proper nighttime precautions such as sticking to popular, well list areas and wearing reflective gear.
Hydrate, hydrate, hydrate
It is not only important to replace the fluids you are losing during your workout, but you should start off hydrated as well. Drink the majority of your water one to two hours before exercise, then sip throughout your workout. You can tell how well your body is hydrated by looking at the color of your urine. If it is clear or pale yellow, your body is sufficiently hydrated. If you feel dehydrated mid-way through your sweat session, head for some shade and drink some water.
Slow down
If the temperature outside is extreme, it’s okay to go slow during your workout. We aren’t giving you permission to slack off, but you don’t need to push yourself harder than you are comfortable with. Heat stroke is a very serious condition that can occur when your body’s cooling mechanisms are overcome by heat and your body can’t cool down. Avoid injury and be mindful of how you feel during your workout.
Dress appropriately
One of the best ways to keep cool during your summer workout is to dress in loose-fitting, breathable clothing. Selecting clothes that are sport-specific material, like wicking shirts, draws moisture away from the body and keeps you more comfortable. And don’t forget to apply that sweat proof sunscreen. Using at least 15 SPF will help keep your skin safe.
If you ever feel any signs of overheating or think you may be in trouble (dizziness, headache, profuse sweating, and clamminess), head for shade, and put cold water or an ice pack on your head and neck when possible. If you only have your water bottle, place this on the back of your neck until you begin to feel normal. And don’t forget to replenish those fluids. The best cure for heat exhaustion and heat cramps is to replenish your body’s fluids and salt balance. This may require eating some salty foods once you get home.
Although a treadmill in air conditioning may be much cooler, heading outside is half the fun! But remember to be smart and stay cool.
San Diego offers such a great climate for staying cool during your workout when you take your workout outside. Want a free trial class of our outdoor fitness program? You can experience the motivation, enthusiasm and support you need to help you stick to your fitness goals. We offer group outdoor boot camp classes and Zumba-style cardio hip hop dance classes in various locations around San Diego: Mission Valley and La Jolla. Our expert trainers can help you get (and stay) on track with the healthy lifestyle you desire!
