Summer is right around the corner and with it comes a chance to exercise outdoors. Even though you’ve probably been waiting for this all year, there are important things to prepare for as the hot weather brings its own set of challenges.
These five tips will help you stay safe and ready for any outdoor activity, from running and rollerblading to biking and paddleboarding. Here’s what you need to know.
Hydration is key
You’ve probably heard this saying a hundred times, but when it comes to water consumption, it’s especially crucial when outside temperatures rise. Your sweat rate increases in your body’s attempt to cool down even without the added activity factor. So when you do your usual five-mile run, you sweat more than you did three months ago.
This needs to be considered regardless of what type of activity you participate in, so increasing your water intake should be at the top of your priority.
According to the Center for Disease Control (CDC), dehydration is the biggest contributor to heat exhaustion and when working in the heat, aim for eight fluid ounces of water every 15 to 20 minutes. When you’re physically active, what you do before, during, and after your workout matters almost as much. Try to avoid dehydration before your workout, drink during exercise to maintain optimal levels, and refuel after your workout. Also, add electrolytes to your water because sweating causes you to lose valuable minerals your body needs to thrive.
Use sunscreen and protective clothing
When you’re heading out for your summer bike ride or having fun kayaking with your friends, it’s important to protect your skin with high-quality sunscreen and protective clothing and accessories such as hats, sunglasses, long-sleeved shirts or SPF protection. swimwear.
According to the American Academy of Dermatologists, skin cancer is the most common cancer in the United States, with one in five Americans diagnosed in their lifetime. Protecting your skin has never been more important, and doing it right before you hit the beach just isn’t enough.
More and more skincare brands are starting to add SPF to their products in hopes that people will start using sunscreen regularly, and not just on hot summer days. Yet the majority of people don’t start protecting their skin until they’re in a bathing suit.
Choose a high-quality, non-toxic skincare cream or spray and rub it in before your outdoor workout because chances are you’ll catch those sunrays quickly without even noticing. Add a summer workout hat as a clothing accessory, invest in a good pair of sports sunglasses, and be sure to reapply your sunscreen after an hour of sun exposure.
Wear appropriate sportswear
When choosing your sports equipment, it is important to opt for breathable, sweat-wicking and lightweight fabrics. This way, your skin will be able to breathe and you won’t get sweat drops on you. Sweat-wicking materials tend to wick sweat away from the skin to the outside of the fabric, making it easier to evaporate.
When it comes to colors, there are general beliefs and recommendations. White and other bright colors are recommended over black and other darker options as they are believed to reflect sun and heat, although there isn’t much data to support the theory.
Choose the right time to train
In the summer, the hottest part of the day tends to be between 10 a.m. and 3 p.m., so be sure to do your workout before 10 a.m. or after 3 p.m., preferably even later. This way you will avoid heat, but also direct sunlight, which will help protect your skin and eyes at the same time.
Plus, summer mornings and evenings tend to have that nice, cool quality, which is helpful for those who sweat a lot to maintain fluids. However, it’s still important to stay well hydrated, whether you’re sweating or not.
Respect your limits
Don’t overdo it. It’s easy to get carried away on a beautiful summer’s day, but if you’re feeling dizzy, nauseous, dehydrated, or just not at your best, take it as a sign to take it down a notch or bring up your workout. on the inside.
You can also change the time of your workout or split a higher intensity routine into a few shorter routines. This will allow your body to rest, replenish what it’s missing, and recover so it’s ready to perform every session, not just the first 15 minutes.
Summer is the time of year when no one wants to be stuck in a smelly gym. Go out and get your daily dose of fitness in a fun and versatile way. If you’re not sure where to start, check out these six awesome outdoor activities you absolutely must try this summer.