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How to Safely Workout in the Summer Heat

Most of us wait all winter for summer to get here. The sun and warmer temperatures are beckoning us to go outside and get active. However, by the middle of summer we may feel as if we are melting when we go outside, and this can be detrimental to many of us who like to take our workouts outside. These extreme temperatures make us more susceptible to heat exhaustion and heat stroke. So, if you are still wanting to exercise outside there are a few precautions that you should take to stay safe.



Choose the right time

You should try to exercise in the early morning or late evening. This way you can avoid the higher temperatures of the mid day. In fact, the temperature is usually five to twenty degrees cooler at these times, which can make all the difference.


Wear lighter colored clothes

If you wear dark colors in the sun, you are actually raising your body temperature. So, you should try to wear light colored clothing and avoid direct sunlight whenever you can.


Avoid clothes made from cotton

Cotton is in most of our clothes, but did you know that cotton holds moisture? You do not want this for your workout. You should try to find clothing made from wicking fibers that will keep you drier and cooler. Look for tags that say DRYFIT to keep you cooler.


Stay hydrated

It is important to stay hydrated before, during and after your summer workouts. The heat is increasing the amount of water and nutrients you are losing, so replenishing them should be your number one priority. This is even more important in the summer heat. The old "8 glasses a day" won't really cut it. You just need more than that.


Take a dip

You could stay cooler if you get in some water. So, head to the nearest beach, lake or pool and get wet. You could try swimming some laps, running in the shallow part or water aerobics to get in a more well-rounded workout while staying cool.


Just because there is a spike in the outside temperatures does not mean that we have to avoid any outside workouts. We just have to know the risks associated with higher temperatures and find ways to lessen them. If we know the signs of heat exhaustion and heat stroke, we should be able to know when we have to get out of the sun and seek cooler shelter. So, play it safe and do not completely rule out your outside workouts just because of the temperature.


Your local 9Round is always air conditioned and ready for you anytime.  There are no schedules to worry about, no machines to fiddle with, just real working out that gets results.