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As fun as it is to spend time outdoors in the summer, the heat can make a strenuous workout absolutely miserable. What might have come easy for you in the spring or fall might feel impossible when you factor in higher heat and humidity. And yet, you can't very well give up on your exercise routine for three months. You need to maintain your good habits, if only to take advantage of the pleasant summer days that you will experience.
The trick behind exercising in the summer without feeling miserable or falling over from heat stroke is to keep cool during your workouts. The many custom pools Houston has to offer might come in handy if you like to swim, but you should also consider the following tips as the temperature starts to rise.
This should go without saying, but you need to stay hydrated whenever you work out. This is true whether you rely on an indoor gym in the winter or you go for morning jogs in the summer, but it is especially important when it starts to get really hot outside. You will sweat more, which means you will be more likely to dehydrate. Try to drink between seven and ten ounces of water every ten minutes as you exercise, and stick to the old rule of eight glasses of water a day, even when you're not active.
Time your workouts.
It's always hotter in the middle of the day during the summer, so you probably don't want to schedule your daily run at noon. Instead, plan to exercise either in the early morning or in the evening when temperatures tend to be lower. Working out during these times could also have other benefits even if you exercise indoors. Morning exercise can help you wake up and give you the energy to get through your day, and an evening exercise will help you de-stress and sleep better at night.
Wear the right clothing.
Light-colored clothing will reflect the sun away from your body and help keep you cool, so keep that in mind as you shop for some new workout clothing. Loose-fitting clothing will also help you feel cooler, as will special fabric that is designed to keep you cool as you sweat.
Stick to the shade.
If you like to run and bike outdoors, look for some trails that will give you some shade. There are parks all over the country that have trails that go through wooded areas, and they are much cooler and more pleasant than running on a beach or down a suburban road. Even if you think there aren't any of these places near you, take a look anyway. You might be surprised at what you can find.
Sunscreen is a must whenever you spend time outside in the summer, even if you go out on a cloudy day. Anything that is SPF 45 or higher should give you the protection you need. This is especially important if you like to swim outdoors as the sun can reflect off the water and make your sunburn even worse.
Know when to quit.
There is no shame in taking it easy if things get too difficult. There will be days when it is just too dangerous to be outside for long, so be prepared to work out indoors if you must. If you are outside and you start feeling dizzy, nauseous or crampy, stop what you are doing, head someplace cool, and start drinking water. These are signs of heat exhaustion, which can be very dangerous when ignored.
Even though working out on a sunny summer day can be fun and rewarding, you also need to take care of yourself. Consider these helpful tips, and do your best to keep cool this summer.