7 ways to exercise in the heat, plus some indoor alternatives

Working on shoulders in this age is important for women

Staying in shape during the summer is easy, right? You can finally go for a jog or play a sport outside. But what about when it’s too hot? These tips will help you stay safe when breaking a sweat during the summer, or even find an alternative to being in the sun.

If you’re exercising outdoors

1. Stay hydrated

Drinking enough water is perhaps the most important part of working out, as even mild dehydration can cause headaches, dizziness and fatigue. As a rule of thumb, aim to drink half of your body weight in ounces everyday. During your workout, don’t forget to stop for a water break every 15 to 20 minutes.

According to WebMD, you should follow these guidelines:

  • One to two hours before your workout, drink 15 to 20 ounces of water
  • 15 minutes before you begin, drink between 8 and 10 ounces of water
  • During your workout, drink another 8 ounces every 15 minutes.

2. Dress cool

The summer months may be time to put away your favorite pair of workout leggings. Opt for lightweight, breathable materials and try to include a hat to shield your face from the sun, if possible. Stay clear from black clothing, as it will only attract the heat and make you more prone to overheating.

3. Start slow

For your first workout of the summer, don’t go all-out right away. Take it slow and let your body get used to the heat gradually. For example, go for a 15 minute jog the first day, a 20 minute jog the second and so on.

4. Eat right

Before your workout, eat foods that contribute to your fluid intake, such as cucumbers, strawberries and watermelon. After your workout, replenish the salt you lost through sweat with salty snacks such as nuts or olives.

5. Listen to your body

If your body is telling you it’s time to stop, it’s time to stop. Don’t ignore feelings of nausea or dizziness and know when it’s time to end your workout early if you need to. According to Barnabas Health Medical Group, signs of heat stroke include headache, dizziness, disorientation and fatigue.

6. Work out in the early morning or late afternoon

According to Barnabas Health Medical Group, it’s idea to schedule your workout for cooler parts of the day. Try to get your exercise in early in the day or in the late evening. The sun won’t be so unbearable and it’s much easier to avoid any heat-related issues.

7. Don’t forget the sunscreen

Protect your skin, too! Make sure to cover your body in a sunscreen that has at least a 45 SPF to block harmful rays from the sun during your workout session. Also, consider wearing a visor that will shield your eyes and skins from the sun when exercising.