When the weather warms up, most people take their workouts outside 鈥� at least until the heat becomes too unbearable.
Once the temperature hits the triple-digits, it can take all the joy and satisfaction out of getting a run in, and discourage you from wanting to leave the house and brave the heat.
Yes, going for a jog in mild March or crisp September may be more enjoyable, but that doesn鈥檛 mean you have to completely write off those summer months. Use these 10 tips for staying cool in the middle of the summer and push your workouts to the next level, no matter what time of year it is.
1. Cold showers are your friend
A cold shower before your workout will lower your body temperature and help you prepare for the sweltering heat. Jumping in for a cool rinse after your workout will do the same thing, and help you come down from the intensity of working out under the summer sun.
| READ NEXT: Beyond the ice bath: How cold showers can become a paramedic鈥檚 weapon of wellness
2. Hydrate, hydrate, hydrate
Drink water. Drink a lot of H20. Hydrate. Did we mention to drink water?
Any time you鈥檙e thirsty, you鈥檙e already dehydrated, and in the heat of the summer, that鈥檚 a recipe for disaster.
鈥淲hen you鈥檙e working out, you鈥檙e more likely to be losing water, both through your breath and through sweat,鈥� Dr. Renee Melton . 鈥淚f you start out dehydrated, you won鈥檛 get a good workout. You鈥檒l get dizzy, lethargic, your muscles won鈥檛 work as well, you won鈥檛 feel as sharp mentally and you鈥檒l get 蝉辞辞苍别谤.鈥�
Particularly for those who plan to get a workout in, you should be drinking water all day long. For long runs, consider utilizing a Camelbak, or bringing a water bottle along with you so you can hydrate on the go.
| STAY COOL: The ultimate guide to the best coolers: Patriot, Yeti, Igloo, Coleman and Hydroflask
3. Don鈥檛 skip the sunscreen
The American Association of Dermatology recommends that a broad spectrum sunblock with an SPF of at least 15 be applied daily to all sun exposed areas and then reapplied every two hours.
You won鈥檛 be gone long, just a quick mile or two around the block; the sun won鈥檛 even have a chance to burn you.
Wrong.
Depending on your complexion, and the time of day you head out for a run, you can receive sun damage after only a few minutes without any protection. According to Web MD, the sun鈥檚 rays are strongest between 10 a.m. and 4 p.m., so going for an early morning or late evening run is best when you want to avoid those hours that provide the most damage.
4. Wear the right materials
You wouldn鈥檛 wear a wool coat to go running in August, but head-to-toe black spandex is probably not the best option either.
Choose materials that wick moisture from the skin, as well as deflect the sun as much as possible. Choose light or white clothing, particularly during the hottest parts of the day.
5. Be aware of the signs of heat stroke and exhaustion
Hopefully you will never reach a point during your workouts when you will need to know this information, but if you do, it could save your life.
Heat exhaustion occurs after being exposed to high temperature and without hydrating properly. Common symptoms include:
- Confusion
- Dizziness
- Fatigue
- Headache
- Muscle cramps
- Nausea or vomiting
- Rapid heartbeat
- Excessive sweating
Heat stroke can occur after signs of other heat illnesses, or it can come on without any warning at all. It is the most serious illness relating to the heat that you can be diagnosed with, and if you suspect you could be suffering from a heat stroke, you should seek medical attention right away, as it is considered an emergency. Symptoms of heat stroke include:
- Headache
- Dizziness
- Lack of sweating
- Red and hot skin
- Shallow breathing
- Seizures
- Unconsciousness
You know your own body, and when working out in the heat, you should make to stay in tune to it at all times.
6. Consider shorter workouts more often
If you normally go for a run, and follow it immediately with a weight workout (or vice-versa), you may think about splitting up your workouts to allow more recovery time due to the heat. Run in the morning and then workout with weights in the evening, or at lunch. Or lift weights in the morning and cap off your evening with a run around the neighborhood. Splitting up your workout allows you to conserve your energy that would be lost from the sun.
7. Think about your canine friends
There鈥檚 nothing more relaxing than going for a run with your four-legged best friend, is there? They make the whole process more enjoyable.
However, you have to remember that Fido is not wearing running shoes to protect his paws from the hot pavement like you are. No matter how excited he gets when you pick up his leash, if the sun has been beating down for a few hours, the sidewalk is going to be scorching, and could seriously damage his paw pads.
If you can鈥檛 even imagine going for a run without your pup, then stick to early morning runs, when the cement has had time to cool down from the previous day.
| ADD TO AMAZON CART:
Did you know that dogs can get sunburns and are also susceptible to skin cancer?
It鈥檚 true. The areas most vulnerable to sunburn in dogs are the ears, abdomen and nose. Furthermore, dogs that spend a lot of time outdoors are exposed to more UV radiation, which likely contributes to the development of eye problems. They can also suffer from burns and blisters without proper paw protection. Watch the video below to ensure your pup is geared up properly for your next adventure or run.
8. Wear a heart-rate monitor
You might think you鈥檙e just getting a really good workout in, but your heart could be trying to tell you something else. Using a heart-rate monitor, like a FitBit or Apple Watch, will help you keep tabs on what your body is doing. When you run in the summer, a monitor will help you understand your body and how it differs from your workouts in the fall and winter.
| ORDER NOW: Affordable wearable health trackers for budget-savvy providers
9. Dress appropriately
It鈥檚 important to adequately prepare yourself before going for a run in the summer. Wearing the correct materials and bring along water to hydrate along the way is a start, but there are other things you can do to help prep for a summer jog.
- Wear sweatbands to prevent moisture from dripping in your eyes.
- Use sweatbands to hold ice packs against your wrists and neck.
- Wear a hat to keep the sun off your face as much as possible.
10. Know when to say no
Sometimes it really is too hot to run. Check the weather and pay attention to the UV level for the day. If you walk outside and the heat takes your breath away, maybe think about hitting the treadmill to get your run in, instead of the sidewalk.
This article, originally posted on July 11, 2017, has been updated with new links.
