Home Workout Gear The do’s and don’ts of summer heat

The do’s and don’ts of summer heat


NASHVILLE, Tenn. (WTVF) – Tennessee is in the midst of an extremely hot summer. With record temperatures and rising energy demands, many need to pay close attention to ways to stay healthy, given the climate.

Those interested in exercise have an added level of challenge in this hot and humid weather.

Fitness professionals recommend the following steps to stay healthy:

  • Drink water before, during and after your workouts.
    • Two cups (or 16 ounces) of water before a workout
    • A cup of water every 20 minutes during a workout
    • Weigh yourself before and after a workout. For every pound of water weight you lost, drink 20 ounces of water.
  • If you don’t drink water, don’t choose soft drinks or coffee instead. These are drinks that can lead to stomach upset and dehydration.
  • Avoid outdoor exercise during the hottest hours of the day, usually between 10 a.m. and 5 p.m.
  • Protein powder raises body temperature. Save it for post-workout meals; didn’t have it before.
  • Wear lightweight, breathable fabrics and avoid materials like cotton that absorb moisture and feel heavy when you sweat.
    • Polyester and nylon are recommended fabrics.
    • Wear brighter colors to reflect the sun. Darker colors will soak up the sun and make you feel warmer.
  • Expect performance to drop when temperatures first rise, especially during high-intensity cardio workouts. Don’t expect to break personal bests when the weather puts you at rock bottom.