It has been an extremely hot summer. Too hot on many days to want to be outside, in my opinion…and I LOVE the heat of summer! Because of this, I haven’t been getting in as many of my outdoor workouts and am getting bored of my indoor regimes. While reading Fitness Magazine I found some helpful tips to get my workout back outside this summer.
- Choose to workout/run/walk during the early morning or the evening. You’ll know it’s the right time because your shadow will be twice as long as you are tall. The National Weather Service says that exposing yourself to direct sunlight can make the temperature feel up to 15 degrees hotter. So, workout when the sun is low.
- Keep 90 degrees in mind. Ninety is the temperature of the surface of your skin. If it’s hotter than that outside, you will gain heat from the warm air and your body heat will have nowhere to go. Above 90, you will sweat a lot more and your body heat will continue to rise. This is how heat-related incidences (like heat stroke) happen. If it’s above 90, it’s really not safe to workout/run/walk outside.
- Water is the key to keeping you cool. Make sure you’re drinking your 8- 8 oz glasses of water a day. Also, drink 8-12 oz 15-20 minutes before your workout. Stay hydrated during your workout by sipping 3-8 oz every 15-20 minutes. And of course, don’t forget to have a tall glass after your workout as well.
- Although we don’t have a lot of humidity in Utah, if you’re on vacation elsewhere, it’s also advised to check the heat index before you take your workout outdoors. Higher humidity makes the temperature feel hotter outside. They have a great color-coded chart created by the National Weather Service that you can find at fitnessmagazine.com/heatindex to help guide you.
Follow these tips and take care of yourself this summer!