Woo-e! It is summertime and right now it is hot hot HOT! Even typically-cool Amsterdam has hit the low 30sC/90sF. Not that I’m complaining! It makes for a nice change from what has otherwise been a gray, cool summer here. It does present some challenges though, particularly when it comes to staying motivated and sticking to a fitness routine – especially when all anyone really wants to do is relax with something cold! Here are my top tricks for staying on track to meet your fitness goals, no matter how high the temperature soars.
Exercise in the morning
Morning is typically the coolest part of the day. Even if you’re exercising indoors, aim to get your routine done first thing after you wake up. You might even want to set your alarm a few minutes early just to be sure that you get it done before the day starts to heat up! (Even 30 minutes can make a big difference during summertime!) Not only is it much cooler earlier on, but you won’t have to fight afternoon heat-induced sluggishness. Win win!
Drink Extra H20
Did you know that a dehydrated body may decrease your high-intensity endurance by as much as 10%?! That means that even when you’re giving it your all, you won’t be able to crush your fitness goals the way you want to. Staying hydrated is always important, but when we workout we lose extra fluids that need to be replaced ASAP. The American College of Sports Medicine recommends the following hydration guidelines:
| Before Exercise | 14-22 ounces of fluid 2 hours before exercise |
| During Exercise | 6-12 ounces of water or sports drink every 15-20 minutes of exercise |
| After Exercise | 16-24 ounces of water or sports drink for every pound of body mass lost during exercise* |
* I never know how much body mass I’ve lost during exercise – in fact, I often feel a bit puffy after a workout, especially if I’ve been strength training – so I personally aim for 1-2 sports bottles of water to be on the safe side. If you’re not sure what works for you, never be shy to ask your doctor!
Stick to the Shade
It can be tempting to multi-task and get that tan while you workout, but during exercise your core temperature rises. That means that you have to contend with the external heat as well as your own – a combo which can be uncomfortable and, in extreme situations, even deadly. Staying in the shade keeps you cool and can help you stay safe!
Break Up Your Workout
Too hot to trot but still got goals? Break that 45 minute workout into 15 minute segments. Your body won’t get – as – hot and you’ll still get stronger!
Listen To Your Body
Maybe you’re used to crushing a 30 minute HIIT class every Wednesday, but today you’re feeling thirsty, headachy and tired. Listen to those body cues! You may need to rest, hydrate, or both. Still really wanting to move? Opt for a lower impact class, like yoga or pilates that will still have you leaving feeling worked, but shouldn’t push you too far.
Wear Wicking Clothing
Does your fitness apparel wick? If you can feel the fabric drawing sweat away from your body then yes, it wicks! If not (and you’ll know, since your clothing will stick to you and feel wet), then it might be time to upgrade. Wicking material keeps your cooler and dryer – perfect for hot summer days! Luckily it’s also a standard feature in most fitness attire today and is marked on the features tag when you buy it.
No matter what the temperature, there’s always a way to get your workout in! What other tricks do you have for staying cool while working out during the summer? Let me know in the comments section.
Thanks for reading!
Xoxo,
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