As temperatures rise and the sun finally makes an appearance, many people are taking their workouts outdoors. A beautiful sunny day is the perfect motivator to go outside and get active, but it does bring some extra risks to be aware of. If you’re planning on taking some of your workouts outside, here are 5 tips for a safe summer workout plan.
Avoid the Hottest Part of the Day
If you aren’t used to the afternoon sun, it can be a particularly brutal time to work out. It’s easy to become dehydrated, and your performance will suffer in the heat and humidity. Instead, rise early to take advantage of cooler temperatures, or wait until later in the evening to work out.
Keep an Eye on Your Water Intake
It’s summer, which means most of us are dealing with higher temperatures and sweating more. Exercising amid higher temperatures raises our body’s temperature even further. If we don’t raise our water intake to match, we risk heat exhaustion and even heat stroke. Ensure you’re topping up your fluid intake regularly and consider trying out electrolyte replacing sports drinks to aid with recovery.
Be Sure to Apply Sunscreen
Sunburn increases the risk of skin cancer and speeds up premature skin aging. Even a mild sunburn can leave us unable to work out comfortably for several days. Apply sunscreen before every outdoor workout, and don’t forget to reapply regularly. Even if a sunscreen claims to be sweat or water-proof, don’t take any risks. These claims are often untrue.
Wear Light-Coloured, Breathable Clothing
Dark clothing serves to absorb heat, leaving those unfortunate enough to wear it while working out in the sun feeling like they’re wearing a warm blanket. Keep it light, keep it loose and more air can circulate over your skin. This will leave you cool and performing optimally outdoors.
Take it Slowly
Like any change you make to your workout routine, it pays to take it slowly when you transition outdoors. If you’re working out in a hot and humid setting, it’s likely you won’t be able to exercise at your usual intensity. This is totally normal! Allow your body time to adapt to the new conditions and gradually ramp up the intensity of your workouts. If you’re dealing with any medical conditions, check with your doctor and see if you need to take any additional precautions.
Get in Touch
Whether you’re suffering from an injury or hoping to improve your fitness overall, get in touch with us. Our team at VanCity Physio is ready to help you crush your goals, whatever they may be.