The dog days of summer can be killer on your workouts; bad air quality, the sun beating down.  It’s so easy to get derailed from your fitness plans during the summer, but you don’t have to have your willpower roasted away.  Here are some easy tricks to stay cool and get in some great workouts.

These are my five quick tips to keep you outside and having fun:

Think early AM / late PM. Get up and out before the heat really has a chance to take over; an early morning workout is calming and cool, plus you get to feel virtuous all day. A late sunset workout has it’s own charms. It’s a great way to wind down after a hot day, and even a 10-degree drop will feel much cooler than the midday sun.  Take advantage of the extra daylight this time of year.

Pre-hydrate. Our bodies’ natural cooling system is sweat. If you’re dehydrated then you’re not sweating as efficiently and you’ll feel hotter. Have a cool glass of water 20 to 30 minutes before you head outdoors and you’ll glide effortlessly through your workout.

Stay hydrated. You need four to eight ounces of water for every 15 to 20 minutes of exercise. It’s better to follow the eight ounce guideline when you’re exerting yourself in high heat and humidity. Make sure you bring more water than usual to stay hydrated and function properly because, after all, heat stroke isn’t fun.

Wear light-colored clothing. Darker clothing absorbs more heat, making you feel even hotter.  My traditional navy blue Red Sox hat that I love to run in gets swapped for a light blue version in the summer months.  The same is true for your clothes; light colors reflect the sun and dark colors absorb. If you want to feel 10 degrees hotter, go exercise in a dark outfit and see how quickly you melt.

Add some summer workouts. If you normally only do one type of workout, switch things up and try outdoor activities that torch a ton of calories and can also keep you cooler. Beach volleyball takes advantage of the ocean breeze; kayaking on a cool river is a huge calorie burn; swimming is a natural. I’m also a fan of hiking — it’s a great butt workout and you’re in the leafy calm of a wooded trail.

What do you do to stay cool?  I’ve heard of some funky stuff like wetting your gear down and putting them in the freezer.  Sounds a bit extreme but I guess if it works, why not?  Share your tips and tricks here.

Lisa

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