Beat the Heat: 5 Tips for Outdoor Workouts
It's SUMMER!!! Hurray!
That means we get to take our workout outdoors and under that gorgeous sunshine.
Pretty days and longer days give you the chance to spice up your routine by getting outside, whether its for a morning run, a sunset paddle out on the water, swimming or meeting your friends for a little rootcamp at the wharf.
While exercising outside can be uplifting to your mood, your energy level and your mental wellness there are a few things you need to consider to help your body prepare for the heat.
Your body will generally sweat more outside due to the heat so you need to think about replacing the sweat from your workout in addition to sweat from humidity and heat. You should aim to drink 10-20 ounces of water prior to your workout and then an average of 4-8 ounces for every 20 minutes of outdoor exercise. Another way to ensure your body is staying hydrated is to avoid too mach caffiene before your workout. Because caffiene can actually push water out of your body, too many cups of coffee to boost that energy can actually dehydrate you faster by flushing water out of your body at a faster rate. Another downfall of caffiene (and stimulant drinks like quick energy drinks) is that they can dilate your blood vessels. This, when added with heat and exertion can cause you to feel lightheaded or dizzy and even result in fainting.
So drink up, but try and keep it to water, plan ahead and bring an extra bottle or keep a small cooler with several cold bottles of water in your car so you always have some on hand.
2. Dress Appropriately:
In the summer temperatures you want to wear minimal, comfortable clothing, that either fits loosely allowing your body to breathe or is moisture wicking away from your body. Lightweight cotton is a great choice for a hot summer run as it pulls sweat off your body and dries quickly, but there are lots of new synthetic fabrics designed specifically for outdoor workouts that not only wick away that moisture but also have UV protection woven right in. The idea is to get that sweat off your skin quickly and efficiently and allow your body to breathe so you don't overheat.
In addition to smart clothing don't forget to apply some good sunscreen and wear a hat and sunglasses!
3. Find Shade:
When possible, try to find a spot with ample shade to do your workout or if you are running, biking or out on the water where shade might be hard to find make sure you are working in plenty of breaks to get out of the sun for a bit. Hats and UV protective clothing can help protect you from sunburns but a few minutes in the shade is important to help your whole body temperature come back down. For every 60 minutes of outdoor exercise you should allow yourself about a 15 minute break in the shade.
4: Keep smart snacks on hand:
Exercise always zaps a bit of your bodies energy, but working out in the heat can be even more draining on your system as it works hard to maintain your body temperature so be sure to keep a small snack on hand for after your workout. Fruit is a fantastic choice as it will boost your energy with its natural sugars, replenish lost vitamins and aid in hydration since most friuit has a high water content. If you already have a small cooler to hold your water bottles, throw a bag of grapes, apple slices, or cut up melon in there and you will have a refreshing cool treat waiting for you that serves multiple purposes.
5: Get Plenty of Sleep:
This is always good advice but you may not realize how important it is to help aid your body in efficiency. Getting enough rest at night helps you have more energy during the day, helps your body work smoother during the day and will help your muscles recover from your workout. If you are getting up early and buring the midnight oil and then expecting your already exhausted body to work hard out under the hot sun you will start to feel tired faster, and be more susceptible to heat exhaustion, lightheadedness and dizziness- that's NOT what we want! So think about what time you need to be up and plan your bedtime accordingly.
So keep these tips in mind and get out there and enjoy the summer!
And don't foprget to check the root SUP & fitness facebook page daily for our pop-up schedule to find the perfect workout for you- from stand up paddleboarding, to rootcamp to yoga we have something for you!