Beating the Heat: 7 Strategies To Stay Motivated For Summer Exercise
Summer is here, and with it comes hot and humid weather. When temperatures start soaring, it can be tough to find the motivation to exercise.
In this article, we share seven tips to help you stay active even on the hottest days of summer.
No. 1
Hydrate Properly
Dehydration is no joke in the summer heat. Be sure to drink plenty of water before, during, and after your workouts. To replace lost electrolytes, mix a sugar free electrolyte powder into your water bottle. Proper hydration will keep your energy levels up and prevent you from overheating.
Aim to drink at least half your body weight in ounces of water each day. If you weigh 150 pounds, that's 75 ounces of water daily. Carry a water bottle with you at all times, and sip frequently. Drink extra before, during, and after exercising to replace fluids lost through sweat. Eating hydrating fruits and veggies like cucumbers, watermelon, and celery can also boost hydration.
No. 2
Adjust Your Workout Time
Instead of your normal afternoon jog when the sun is blazing, switch your workout to early morning or evening when temps are cooler. You’ll avoid the worst heat of the day.
If possible, check the weather forecast and plan outdoor workouts for days with lower humidity and temps below 90 degrees Fahrenheit. Getting up at the crack of dawn for a jog may not sound appealing, but you’ll thank yourself once you’re out in the cooler temps.
No. 3
Dress Appropriately
Lightweight, breathable fabrics will keep you from overheating. Tank tops and shorts are perfect. Cotton soaks up sweat and takes forever to dry, so it’s best to avoid it.
Look for workout wear made from moisture-wicking synthetics like polyester or nylon. They'll pull sweat away from your skin so it can evaporate. You want fabrics that dry quickly. Don't forget a cap or visor to keep the sun off your face.
No. 4
Work Out Indoors
Head inside for a cardio class at the gym or do a home workout DVD. Ellipticals, treadmills, and stationary bikes are great indoor options, too. Escape the heat while still getting your exercise in.
If you don't have gym access, there are plenty of no-equipment workouts you can do at home. Try YouTube exercise videos for kickboxing, HIIT, yoga, and more. Break a sweat without breaking the bank on equipment. Pop in a DVD or cue up a workout playlist to stay motivated.
No. 5
Hit the Pool
Trade your running shoes for a swimsuit, and hit the pool for a refreshing workout. Swimming laps is a great cardio option when it's blazing hot outside.
The cool water will keep your body temperature down as you log laps back and forth. Aqua jogging, water aerobics, and pool volleyball are also fun pool workout options. You'll be so focused on your pool workout that you'll forget how hot it is outside!
No. 6
Set Smaller Goals
On super hot days, you may need to lower the duration or intensity of your workout. And that’s okay! Focus on getting moving for even 10-20 minutes rather than forcing yourself through an intense one-hour workout. Something is better than nothing!
Remind yourself that every little bit of exercise counts. A short 10-minute strength routine is great on a sweltering day. Break bigger fitness goals down into smaller pieces that feel more manageable in the heat. Pat yourself on the back for showing up even for quick workouts.
No. 7
Remember Your Why
When motivation is waning, reflect on what inspired you to get active in the first place. Improving your health? Fitting into those old jeans? Setting a good example for your kids? Remembering your reasons for exercising can re-energize you to get moving.
Make a list of all the benefits you’ll gain from regular exercise. Pull out this list whenever you need some inspiration. Improved fitness, weight loss, and disease prevention should motivate you to lace up your sneakers even on hot days. Your goals are worth sweating for!
Takeaways
Staying physically active is crucial for your overall well-being throughout all seasons of the year. By implementing some strategic planning and making minor adjustments, you can continue to engage in physical activity even amidst the sweltering heat of summer.
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