Summer is a favourite time for most people as it’s perfect to go outside and enjoy the warm weather. There are so many outdoor activities to do and so much fun to have! Getting outside can help boost your mood and be an awesome alternative to your regular workouts.
You must be careful when working out in the summer sun, especially on days of extreme heat and humidity. A big obstacle that is common among most people is staying hydrated and maintaining the body’s electrolytes and salt levels. Your body loses this as you sweat, and it’s crucial to maintain a good water-electrolyte balance. The problem with most sports drinks are they are very high in sugar and artificial ingredients. Here’s my fave:
Natural Electrolyte Drink
- 1 quart liquid such as green tea herbal teas, coconut water, or plain water (I use ½ plain, not the sweetened kind as we can control our own sugar this way! & ½ pomegranate or lemon green tea)
- 1/8 -1/4 tsp Himalayan salt.
- 1 tsp calcium magnesium powder.
- ¼ cup 100% juice optional.
- 1-2 TBSP sweetener such as honey or stevia optional. I suggest brewing stevia leaf into the base liquid for the most natural
If you are not staying properly hydrated, this can result in dehydration that could lead to lightheadedness and nausea.
Here are 8 tips for exercising in summer heat from pro-athlete and fitness trainer Joe Decker:
- The time of day is important. Unless you are training for an event that takes place in the daytime heat, avoid exercising from 10 a.m. to 3 p.m. It’s the hottest part of day. Generally, the early morning is the best time to workout, especially if it’s going to be scorcher that day.
- Wear loose, light-colored. The lighter color will help reflect heat, and cotton material will help the evaporation of sweat. You may also want to try specially designed, “hi-tech” running shirts and shorts. They are often made from material meant to keep you cool.
- Sunscreen is a must. SPF 50 is what’s recommended. It’s important to protect your skin. You can get burned and suffer sun damage to your skin even on cloudy days.
- Stay hydrated. Before you go out, drink a glass or two of water. Carry a bottle of water or even a hydration pack. Take a drink every 15 minutes, even when you’re not thirsty. When you’re done with your workout, have a few more glasses of water.
- Replenish your electrolyte and salt intake while exercising. See above!
- If you can, choose shaded trails or pathways that keep you out of the sun.
- Check the weather forecast before you start your workout. If there’s a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors. These pollutants can damage your lungs.
- Most importantly, listen to your body. Stop immediately if you’re feeling dizzy, faint or nauseous.