Don’t let the summer heat stop you from staying fit. Instead of getting lazy to move because of the extremely hot weather, turn things around and get more motivated to continue the fitness goals you’ve set for yourself this year.
Here’s how to safely and effectively do so:
1. Be fully aware of your current fitness level and health condition
Be extra observant of how your body reacts to heat. Is your heart rate higher than usual? Do you get tired more easily? Unusual experiences while working out can suggest changes you need to apply immediately.
The summer heat can aggravate conditions in people with asthma, heart problems, high blood pressure, migraines, and kidney problems because the body’s organs work harder than usual.
2. Know the ideal temperature for your body to function well during workouts
Heat is another form of stress that can drain your mental and physical energy. When you exercise, your body works harder, and it becomes hotter.
Limit your intense physical activities during the hottest time of the day, between 10 a.m. to 4 p.m. Check the weather forecast before you go outside the house to do workouts or sports such as brisk walking, running, pickleball, badminton, tennis, and basketball.
The heat index combines the temperature and humidity in the air and measures how the body feels. Avoid intense outdoor workouts if the heat index is 32°C or more. Prolonged exposure can lead to heat cramps, heat exhaustion, and heat stroke.
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3. Always give importance to proper hydration and nutrition
You can lose an average of 2.5 liters of fluid a day through urine, sweat, breath, and feces. This amount can be increased depending on heat exposure, activity level, eating lifestyle, and current health conditions. Always make your water bottle visible and easily accessible, and consume at least 2 liters of water by the end of the day.
Proper nutrition is crucial during hot summer weather workouts to avoid dehydration. Limit consumption of liquid diuretics such as alcohol, coffee, and sweet drinks. If you want cold and healthy beverages to re-energize you during the day, prepare refreshing smoothies, such as combining cucumber, celery stalk, leafy greens (kale, spinach, or lettuce), water, and ice in a blender. You can add Greek yogurt, berries, or other fruits with a lower glycemic load/index, depending on your taste.
4. Consider working out indoors while adjusting the exercise environment, duration, intensity, and type
The American College of Sports Medicine (ACSM) recommends an indoor exercise temperature of 20 °C to 22.2 °C. But I believe this would also depend on your exercise intensity and your tolerance for cold. With the weather nowadays, I am comfortable doing an hour of cardio and strength class between 23°C and 25°C at home (2 degrees cooler than my usual). The goal is to exercise comfortably and enjoyably while getting more energized and not feeling wasted.
With the hotter weather, now is the time to also give time for mind and body workouts that can be done effectively at home:
- Instead of pure cardio, do fusion classes combining cardio, core, strength, and flexibility to have a well-rounded exercise program with a manageable intensity
- Pilates, core, and/or strength workouts using various props such as rubber tubing, resistance bands, sliders, stability balls, Bosu balls, medicine balls, suspension training equipment
- Functional strength training using light weights and focusing on higher repetitions
- Yoga or stretch exercises combined with meditation
- Swimming or aqua strength and aerobics workout if you have a pool at home
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5. Let go of old beliefs about weight loss and exercise, especially during the hot weather
It’s still common to see some people working out in a warmer temperature to sweat more—believing sweat can help one lose weight. Sweating is just a temporary weight loss due to water loss. The way to lose weight is through calorie burn from exercise and calorie deficit from eating.
Stop exercising under hot summer weather conditions that cause too much discomfort and stress for the body, believing that you could lose considerable weight right after the session. Water weight loss through sweat is just temporary. You can regain it immediately after eating and drinking fluids.
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