Welcome back to this week’s edition of 2-Minute Tuesdays where we are talking about one exercise topic for two minutes and giving you three reasons why you should follow our advice. Now this week, we are talking to those of you who are trying to exercise in the summer heat. What precautions do you need to take when you are working out outside during the heat of summer?
1) Hydrate Before You Workout
Tip number one – make sure you are hydrating before you workout. Usually, when you are outside and you are sweating, you get thirsty and you take a drink of water. But, it is also important to make sure you are hydrating before the activity so you can start your workout hydrated.
Action Step: At least two hours before your workout, start drinking some extra water to make sure you are hydrated going into your workout. The summer heat can cause you to lose your hydration status quickly, so do your best to drink water before you exercise to help you start with a greater buffer.
Related: How to consistently workout with a busy summer schedule
2) Cover Up
Tip number two – make sure to cover up with either sunscreen or clothing. If you are exercising outside and the sun is beating down on you, you can get a good sweat going and get your body feeling great, but if your skin is burning, you are going to feel awful afterwards.
Action Step: Before you go exercise in the summer heat, take a few extra minutes to either put on sunscreen or some longer sleeves before you go outside and get your workout in.
Related: 3 Exercise Tips For An Active Vacation
3) Build Up Your Exercise Workload
Tip number three – make sure you are building up your exercise workload over a 4- to 6-week period of time. It is important to recognize that the heat is an extra stressor on your body, so you have to make sure you are scaling your exercise to be appropriate for that stressing environment.
Action Step: Before you try picking up where you left off last summer, plan to take 4 to 6 weeks to acclimate your body to working out in the heat again. Don’t jump right into the times and distances you have been doing inside. Consider cutting them by as much as 50% (or more) so you don’t overdo it to start.