Summer officially starts June 20th! I absolutely love summer time. It’s sunny and warm, and it’s a great time to be outside! Depending on where you live and how hot it gets, sometimes it may be too hot to exercise outside comfortably and safely. Here are some hot weather workout hacks for you to stay cool while you sweat!
Time it right
Hack: Work out early morning or after sunset so ideally before 10 AM and after 4 PM.
☀️ Why: It’s cooler and has less sun exposure during these times. You’ll also have more energy when the sun isn’t beaming on you.
Dress for the heat
Hack: Wear light-colored, sweat-wicking fabrics. You can also wear a hat or sunglasses to protect your face and eyes.
👕 Bonus tip: Avoid cotton—it holds onto sweat and can cause chafing.
Protect your skin
Hack: Wear sunscreen if you’ll be outside during high UV.
☀️ Bonus Tip: Be sure to reapply at least every hour. Depending on the strength of the SPF, for example, if it’s 40 SPF, I would reapply after 40 minutes. I use the SPF number as a reminder for when to reapply.
Hydrate hydrate hydrate
Hack: Pre-hydrate before workouts and sip every 15–20 minutes.
💧 Pro tip: Add electrolytes if sweating heavily or training longer than 45 mins, or if it’s really hot outside. You can also use the color of your urine to determine how hydrated you are. We want it to be a light yellow. If it’s a dark yellow, it means you need more water!
Switch to water-based workouts
Hack: Try swimming, aqua aerobics, paddle boarding, or surfing
🌊 Why: These are great workouts, and they keep your core temperature low. It’s also a fun way to change up your workouts while staying cool!
Modify workout intensity
Hack: Shorten your workouts or reduce the intensity when it’s over 85°F.
⚠️ Reminder: You can still make progress without pushing to your limit in high temps!
Take the workouts inside
Hack: If it’s too hot, let’s say over 90°F, then it may be better to work out indoors.
Use Cooling tools
Hack: Try a cooling towel, mist fan, or freeze your water bottle.
🧊 Extra tip: Keep one in your gym bag or car!
Work out in the shade
Hack: Staying in the shade is much cooler than being directly in the sun!
⛱️ You can stay under an umbrella, canopy, or trees.
Know the warning signs
Hack: Watch for symptoms of heat exhaustion—dizziness, nausea, cramps.
⛔ With higher temperatures, we can be more at risk for heat stroke. Rest and rehydrate immediately if you feel off.
I love working out in the summertime, but remember to listen to your body! Save these tips for your next hot outdoor workout!
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