I love to exercise in the heat. After a long day of working out, I want to take time to relax and eat right. Plus, when you live somewhere where it’s hot outside all summer every summer, it is easy to make excuses about skipping your workouts. So here are four tips on how to stay active and sweat properly when you are around 100 degrees outdoors.
1. Wear High-Quality Sunnies And Hats
A high-quality pair of sunglasses can literally change the world. When outdoors, they block 99 percent or more of ultraviolet (UV) rays, which can cause premature skin aging. Make sure you wear those sunnies before going swimming, skiing, biking, etc. If you do need them, invest in some good quality goggles, and choose the best ones for comfort, protection, and durability.
2. Avoid Moving On Hot Cars
It’s no secret that moving at high speeds when exercising raises your body temperature. It creates an environment that induces stress that has been shown to contribute to heart disease, diabetes, obesity, and other health problems. What’s even worse is when you go too fast like these people have done, it can create an imbalance in the nervous system and increase your risk of injury or burnout, as well as making you more vulnerable to cold injuries or hypothermia. Always stop yourself from running up stairs because they will not be able to handle you.
3. Drink Plenty Of Water Or Sports Drinks
You should never dehydrate when exercising, but dehydration can often happen while walking or doing physical activities in low temperatures. Be sure your water bottle or sports drink contains electrolytes like sodium and potassium to prevent this from happening. A saltwater spray or rehydration shake can also help you stay hydrated if you don’t want to use bottled waters or sports drinks. Just remember to check the label carefully. You will most likely see one of these options listed as “sports drinks.” Those are just preportioned sugar-free sodas containing calories and vitamins that were created specifically to be used up during the course of any sporting event. They are usually recommended for non-athletes, although some athletes may be better off with regular carbonated beverages. Here are some examples of what to look for in a sports drink:
Protein, such as whey protein shakes, collagen peptides, and amino acids;
Calcium-rich foods, such as milk products;
Energy boosting ingredients, such as caffeine, creatine and magnesium; and
Fat free or lower fat content, such as soy milk, coconut milk, nut milks, and avocado milk.
The key takeaway is always check the nutrition facts for each type of beverage. Sometimes it is possible to identify the exact nutrient that is in your drink or food. Also, know that many flavored sports drinks contain added sugars such as honey, maple syrup, brown sugar, stevia, agave nectar, and agarobasid sodium. That is why their labels usually read “no carbohydrate added” instead of “no protein added.” These types of added sugars and artificial sweeteners are found in several different types of soymilk and yogurts. Learn more in our article about sports drinks.
4. Do Some Calisthenics With Your Hands
When we sweat, heat transfers throughout the body. This means sweating causes warm air to move through the body via capillaries and veins. This warm air then moves against blood vessels. There is an effect called vasoconstriction; this means that the muscles become relaxed and less tense and allow for more fluid and food to get into the body. One of the biggest misconceptions we have about exercising is that we must sit down to cool our bodies down. Although it is true that our bodies have to work more energy in order to keep up with a sedentary lifestyle, this isn’t how we do it. Instead, we have learned to incorporate exercises like calisthenics, hip thrusting exercises, leg swings, push ups, crunches, squats, dips and burpees, lunges, and planks. For example, take 10 minutes to jump jacks (a dumbbell leg press). You’ll feel the difference as soon as you start! Don’t forget these workouts for kids, adults, and seniors!
