How To Workout Safely In The Heat! 🥵
Warmer weather is here 🙌🏽 ☀️
Keep up those great exercise habits without overheating this summer! While we support ambitious fitness goals, overexerting when it's hot isn't a good idea.
Here are our top tips to keep in mind when exercising this summer!
Hydrate and Plan! 💦
- Avoid exercising midday when the sun is the hottest! Workout in the morning or later in the evening when it is cooler and the UV rays aren’t as high.
- Make sure you are well hydrated before you start. The general recommendation is 8 cups of water each day, but you'll need more on hot days where you're sweating a lot. Warmer conditions can cause you to sweat more, so by drinking more water you decrease the chances of becoming dehydrated.
- If you are outdoors or only have time to exercise midday, find a shady spot to do your exercise! This could look be a DediKate workout under a covered space, or choosing a shady trail for your run, walk or bike! Another option would be to move your workout/ exercise indoors where there is air conditioning or a fan!
- Limit your alcohol intake after a sweaty session to prevent durther dehydration and heat stress. Increase your intake of foods with high water content such as fruit and veggies. Drinking a smoothie post-workout is a great way to refuel, cool down, and consume more fluids!
Gear, fuel and a check of the weather also help!
- Clothing! Your clothing really can affect your exercise so make sure you're comfortable and wearing lighter weight, breathable and light colour clothing. Try to avoid wearing darker shades because they attract the sun.
- Have a sweat towel ready! Since the hotter weather may cause you to be a little sweatier make sure you bring a sweat towel to wipe yourself down when you need it. Looking to purchase a Cooling Sweat Towel? We have DediKate Cooling Sweat Towels available for purchase! Buy them HERE
- Wear sunscreen!
- Ensure you fuel your body properly, Ie: Enough electrolytes, fruits and vegetables, carbs, protein.
- Check the weather forecast and plan your workouts accordingly: if you know a day is going to be hot, be prepared for this and plan your workout appropriately.
Listen to warning signs ⚠️
Heat exhausation can look like light-headededness, extreme fatigue or nausea.
There are other signs of heatstroke as well, including a high body temperature, confusion, slurred speech, a racing heart rate, a change in sweat, headaches, and red skin. Slow down, take a break, or just call it quits if you're not feeling well!
You shouldn't push through any symptoms in order to finish your workout, as heatstroke can be a serious condition that can damage your brain, heart, kidneys, and muscles. Take it easy in the days following any of these symptoms.
Also be mindful of any medications that can affect how your body responds to hydration and heat levels. Especially if you take medications that narrow your blood vessels, regulate your blood pressure, rids your body of water and sodium, or reduce psychiatric symptoms (such as antidepressants or antianxiety medications).
Workout with us today!
Looking for short and effective workouts? Join DediKate today and receive a 7-day free trial! 💪
At DediKate we focus on fitness, strength, nutrition, a positive mindset and how we FEEL. It's not about short term weight loss or fad diets, it's about long term success and getting the most out of life!
DediKate workouts are short and effective so you can easily fit them into your schedule, at home, or anywhere at any time.
