Beating the Heat: 7 Strategies To Stay Motivated For Summer Exercise
Summer is here, and with it comes hot and humid weather. When temperatures start soaring, it can be tough to find the motivation to exercise.
In this article, we share seven tips to help you stay active even on the hottest days of summer.
No. 1
Hydrate Properly
Dehydration is no joke in the summer heat. Be sure to drink plenty of water before, during, and after your workouts. To replace lost electrolytes, mix a sugar free electrolyte powder into your water bottle. Proper hydration will keep your energy levels up and prevent you from overheating.
Aim to drink at least half your body weight in ounces of water each day. If you weigh 150 pounds, that's 75 ounces of water daily. Carry a water bottle with you at all times, and sip frequently. Drink extra before, during, and after exercising to replace fluids lost through sweat. Eating hydrating fruits and veggies like cucumbers, watermelon, and celery can also boost hydration.
No. 2
Adjust Your Workout Time
Instead of your normal afternoon jog when the sun is blazing, switch your workout to early morning or evening when temps are cooler. You’ll avoid the worst heat of the day.
If possible, check the weather forecast and plan outdoor workouts for days with lower humidity and temps below 90 degrees Fahrenheit. Getting up at the crack of dawn for a jog may not sound appealing, but you’ll thank yourself once you’re out in the cooler temps.
No. 3
Dress Appropriately
Lightweight, breathable fabrics will keep you from overheating. Tank tops and shorts are perfect. Cotton soaks up sweat and takes forever to dry, so it’s best to avoid it.
Look for workout wear made from moisture-wicking synthetics like polyester or nylon. They'll pull sweat away from your skin so it can evaporate. You want fabrics that dry quickly. Don't forget a cap or visor to keep the sun off your face.
No. 4
Work Out Indoors
Head inside for a cardio class at the gym or do a home workout DVD. Ellipticals, treadmills, and stationary bikes are great indoor options, too. Escape the heat while still getting your exercise in.
If you don't have gym access, there are plenty of no-equipment workouts you can do at home. Try YouTube exercise videos for kickboxing, HIIT, yoga, and more. Break a sweat without breaking the bank on equipment. Pop in a DVD or cue up a workout playlist to stay motivated.
No. 5
Hit the Pool
Trade your running shoes for a swimsuit, and hit the pool for a refreshing workout. Swimming laps is a great cardio option when it's blazing hot outside.
The cool water will keep your body temperature down as you log laps back and forth. Aqua jogging, water aerobics, and pool volleyball are also fun pool workout options. You'll be so focused on your pool workout that you'll forget how hot it is outside!
No. 6
Set Smaller Goals
On super hot days, you may need to lower the duration or intensity of your workout. And that’s okay! Focus on getting moving for even 10-20 minutes rather than forcing yourself through an intense one-hour workout. Something is better than nothing!
Remind yourself that every little bit of exercise counts. A short 10-minute strength routine is great on a sweltering day. Break bigger fitness goals down into smaller pieces that feel more manageable in the heat. Pat yourself on the back for showing up even for quick workouts.
No. 7
Remember Your Why
When motivation is waning, reflect on what inspired you to get active in the first place. Improving your health? Fitting into those old jeans? Setting a good example for your kids? Remembering your reasons for exercising can re-energize you to get moving.
Make a list of all the benefits you’ll gain from regular exercise. Pull out this list whenever you need some inspiration. Improved fitness, weight loss, and disease prevention should motivate you to lace up your sneakers even on hot days. Your goals are worth sweating for!
Takeaways
Staying physically active is crucial for your overall well-being throughout all seasons of the year. By implementing some strategic planning and making minor adjustments, you can continue to engage in physical activity even amidst the sweltering heat of summer.
LOOKING FOR WELLNESS RESOURCES?
Are you looking to enhance your wellness routine? Explore our wellness partners who offer a wide range of resources to support your journey toward holistic living and well-being.
In this article, we will explore five common signs that glare may be straining your eyes, along with practical changes to your workspace and habits.
In this article, we will explore how to stay active while still enjoying a relaxing getaway, with practical planning tips and gentle ways to move throughout your trip.
In this article, we will explore why preventive dental care should be a priority when choosing health insurance, how it affects your budget over time, and what coverage details to review before you enroll.
In this article, we will explore how sleep aids can help you improve your sleep quality by targeting the specific issues that disrupt rest.
In this article, we will explore how to build a routine that supports skin health from the outside and within while remaining highly practical.
In this article, we will explore practical strategies to help you build a sustainable and nourishing daily rhythm.
In this article, we will explore practical styling strategies and surgical options for addressing loose thigh skin.
In this article, we will explore eight small and realistic ways to feel more comfortable in your body every day.
In this article, we will explore five everyday habits that contribute to tired legs and discuss simple swaps to help you find relief.
In this article, we will explore how regular Pilates classes can dramatically improve your flexibility and core strength over time.
In this article, we will explore how to build daily habits that support your health, protect your progress, and help you genuinely enjoy life again after drug rehab.
In this article, we will explore practical strategies and lifestyle adjustments that can help you maintain better alignment throughout your day.
In this article, we will explore how establishing manageable daily habits can profoundly impact your long-term health and happiness.
In this article, we will explore how you can build a sustainable reflective practice to enhance your personal and professional life.
In this article, we will explore how hormone therapy fits into a personalized wellness plan and how you can build a routine that truly suits your needs.
In this article, we will explore why mobility challenges can affect mental and social wellbeing and how to manage these changes.
In this article, we will explore the hidden nature of anal fistulas, the diagnostic mapping required, and the surgical options available to cure them.
In this article, we will explore how integrating mindful oral hygiene practices can transform your overall health and elevate your daily life.
In this article, we will explore how to navigate turbulent waters and rebuild your emotional foundation.
In this article, we will explore a smarter way to stay consistent with fitness by building a routine that genuinely works for your unique lifestyle.
In this article, we will explore practical strategies for managing screen time, understanding device technology, and establishing firm boundaries that protect your mental peace.
In this article, we will explore the essential steps to achieving a holistic recovery that restores your overall well-being.
In this article, we will explore the numerous wellness benefits of visiting a medspa and how these treatments can elevate your daily life.
In this article, we will explore practical strategies for modifying your living space to accommodate a Parkinson’s patient’s evolving physical needs.
In this article, we will explore the top five reasons to consider using at-home health tests to monitor your well-being.
In this article, we will explore how mental health psychiatrists build personalized treatment plans that reflect the whole person, not just a symptom list.
In this article, we will explore the profound impacts of untreated hearing loss on a person's cognitive, social, and emotional well-being.
In this article, we will explore some of the most critical factors you should consider when taking care of your overall health and wellness.
In this article, we will explore what it means to preserve your fertility and what the entire process entails.