Beat the Heat: 7 Tips For Outdoor Workouts

Exercising outside is one of our favorite things to do in the summer. Finally [!!!] it’s warm enough to run free without messing with jackets, hats, + gloves. Although the heat is nice — sometimes it’s just plain HOT, which can make for a very challenging + physically draining #sweatsesh. No to mention, working out in the heat can be dangerous. Here are 7 tips to keep you cool this summer as you sweat it out in the hot temps!

Try to fit your workout either early in the morning or later in the evening [around sunset] to avoid the hottest time of the day. Avoiding the sun at it’s peak will help you stay a little bit cooler + definitely safer.

Sweating it out in hot temps can lead to dehydration really quick, so make sure you are well hydrated! If you are exercising in the evening — be sure to sip water all day long. If you are exercising in the morning — be sure to hydrate the day before + right when you wake up! Working out under the hot sun causes you to sweat [a lot] so make sure you replenish the fluids you lose by drinking plenty of H2O during your workout! Don’t forget to replenish after your sweat sesh with even more water + foods rich in electrolytes!

Training in extreme heat + humidity is harder + takes a lot more out of you than training in the gym or cooler weather. Because of this, don’t expect to perform as well as you normally do + definitely don’t expect a PR right away. It takes time to acclimate to the warmer temps! By the end of the summer you’ll be well adjusted + we guarantee you’ll be killin’ it — but for now, try to ease into things + take it slow.

Remember to dress for the weather! Wear lightweight + light-colored clothing that will wick away moisture + sweat [the looser the better]. Wearing dark, tight, or heavy clothing will only absorb more heat + make you extra hot.

Exercising outdoors is nice because you get a workout + a tan all in one! Although this is a great perk, being out under the sun for an extended period of time is a surefire way to get a sunburn + nobody likes those, so be sure put on some sunscreen [our favorite brand, ever get the tinted!] before you jump into things.

Know when to take it easy + when to take it inside! While you may be disappointed in yourself for not finishing a workout — safety comes first! If you are feeling any of these symptoms head inside, drink some water, + take a breather…

  • Lightheaded//Dizzines
  • Headache
  • Muscle Cramps
  • Weakness
  • Nausea
  • Rapid Heartbeat
  • Cool, Clammy Skin

Working out with a friend is not only more fun but safer than going solo — especially on a hot summer day. Grab your workout BFF + sweat it out together, so if heat exhaustion or dehydration strikes, someone is there to help!

. . .

PSA: Looking for a running-focused workout program + community this summer? Always wanted to run 13.1 miles without stopping? Join CHAARG Run Club! Registration is open until May 29 — see more details here!

+Isabelle [@isabelle_inchaarg], IU CHAARG

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