Summer is the ideal time to embrace the great outdoors and engage in physical activity. With longer daylight hours and generally pleasant weather, it’s a fantastic opportunity to get fit and enjoy nature. However, the intense heat and increased humidity can present unique challenges. At Flurr, we’ve put together a detailed guide to help you stay active and healthy while keeping cool and safe during the peak summer season. Do's for Staying Fit in the Summer Heat
1. Stay Hydrated
Do drink plenty of water throughout the day. Hydration is crucial, especially when you're sweating more in the heat. Aim for at least 8 glasses of water a day, and increase this amount if you're exercising outdoors.
2. Wear Appropriate Clothing
Do wear light, breathable, and moisture-wicking clothing. Opt for light colors that reflect the sun’s rays instead of absorbing them.
For women, athleisure brands offer a variety of stylish and functional options. Look for moisture-wicking fabrics, and designs that allow for maximum airflow providing great options that combine fashion and function.
3. Exercise Early or Late
Do plan your workouts during the cooler parts of the day. Early morning or late evening are ideal times to avoid the peak heat and intense sun. These times of day not only help you stay cooler but also allow you to enjoy a more peaceful and less crowded exercise environment. [ Read how you can enjoy working out in summer heat ]
4. Listen to Your Body
Do pay attention to how your body feels. Heat exhaustion and heat stroke are serious risks. If you feel dizzy, nauseous, or excessively fatigued, stop exercising and find a cool place to rest. Always carry a phone with you in case you need to call for help.
5. Stay Cool
Do incorporate water activities into your fitness routine. Swimming, paddleboarding, or even water aerobics can be refreshing ways to stay active without overheating. These activities not only keep you cool but also provide excellent full-body workouts.
6. Eat Light
Do opt for lighter meals that are easier to digest. Fresh fruits, salads, and smoothies can provide energy without making you feel sluggish. Focus on foods with high water content like watermelon, cucumbers, and leafy greens to help maintain hydration.
Don'ts for Staying Fit in the Summer Heat
1. Don't Skip Hydration
Don’t wait until you're thirsty to drink water. By the time you feel thirsty, you might already be dehydrated. Keep a water bottle with you at all times and sip regularly.
2. Don’t Overexert Yourself
Don’t push yourself too hard in extreme heat. It's okay to dial down the intensity of your workouts to match the conditions. Listen to your body and understand that it’s better to have a moderate workout than risk heat-related illnesses.
3. Don’t Wear Heavy or Dark Clothing
Don’t wear heavy fabrics or dark colors, as they can trap heat and increase your body temperature. Stick to light, breathable fabrics.
Women can find great athleisure options that are both comfortable and stylish, perfect for summer workouts. Breathable leggings, shorts, and sports bras are available in a range of designs to keep you cool and confident. Consider matching sets or mix-and-match pieces to keep your workout wardrobe fresh and functional.
4. Avoid Peak Sun Hours
Don’t exercise during the hottest part of the day, usually between 10 a.m. and 4 p.m. This is when the sun’s rays are most intense. Scheduling your workouts outside of these hours can prevent overheating and sunburn..
5. Don’t Forget to Cool Down
Don’t skip your cool-down routine. Stretching and slowly reducing your activity level help your body gradually return to its normal temperature. This practice also aids in muscle recovery and prevents stiffness.
6. Avoid High-Intensity Workouts
Don’t engage in high-intensity workouts when it's excessively hot. Instead, focus on moderate exercises like walking, yoga, or cycling at a relaxed pace. This approach helps you stay active without putting too much strain on your body.
7. Don’t forget to listen to your body
Ignoring signs of dizziness or fatigue can lead to heat-related illnesses; rest when needed.
By following these do's and don'ts, you can enjoy a fit and healthy summer while staying safe in the heat. Remember, your health is the top priority, so always listen to your body and adjust your routine accordingly.
~ Flurr
