As the temperature rises, so does our motivation to stay active and maintain our fitness routines.
However, it’s crucial to approach summer workouts with caution, as there are specific challenges that can arise in the heat.
Let us highlight some common mistakes made when exercising in the summer months by Henry Ford Health:
1. You’re not allowing your body to acclimate to the heat
Exercising in hot weather affects your body differently compared to other times of the year. Your body temperature rises more quickly, leading to quicker fatigue. Gauna advises, “To prevent the risk of injury, give yourself 7-14 days to adjust to the heat. Once your body becomes accustomed to its effects, you’ll find it easier to work out in warmer weather.”
2. You’re not hydrating adequately
When you sweat, your body loses salt and fluids. It’s crucial to replenish these lost fluids to avoid dehydration. Start drinking water before your workout and continue to do so during and after. Don’t wait until you’re thirsty to start hydrating!
3. You’re not properly fueling up
Food provides the energy necessary for a successful workout. Gauna suggests, “Have a nutritious meal several hours before your planned workout. Afterward, once you’ve cooled down and had some water, make sure to eat within half an hour.”
4. You’re wearing inappropriate attire
Some people believe that wearing layers or heavy clothing will lead to a more effective workout by inducing more sweat. However, this can contribute to heat exhaustion. Instead, opt for clothing with less coverage, like tank tops and shorts, to allow for better sweat absorption. Additionally, choose light-colored clothing as it reflects the sun and helps keep you cool.
5. You’re neglecting skin protection
Regardless of how long you plan to work out, don’t forget your sunscreen. It only takes about 15 minutes of sun exposure to cause a sunburn. Apply sunscreen before your workout and reapply as needed. Consider looking for products that are sweat-resistant or designed for sports.
