Wanting to change up your exercise routine from the gym to outside. Or you could potentially be to shy to start at a gym when first starting out an exercise routine. Either way, there are some tips when exercising outside, when its hot and humid.
- Hydrate!!
Water is life. My advice would be to start hydrating 2 days before you plan on running in 90-degree weather. Bring water and something like a Gatorade. Don’t chug the Gatorade when your hot and thirsty, you’ll end up making yourself sick. It’s meant to be slowly sipped on just to help you replace electrolytes and sugars.
2. Opt for the morning or evening.
Plan out your schedule and avoid peak heat hours if possible. Either in the morning or evening would be the recommendation. But obviously, if that is not something that is suitable for you, then seek a shady area to perform your exercise routine.
3. Slow down!
Remember: It’s not a reflection on you or your fitness level. It’s only because of the heat!
4. Dress for success.
Dress appropriately for the weather. If its hot/humid outside, refrain from wearing sweatpants and sweatshirt or a sweat suit. I understand if you’re trying to drop weight, but this can be extremely dangerous to wear in warm weather. Yes, you’ll drop weight during BUT its just water weight being lost, and you’ll will gain it right back when you begin to rehydrate.
5. Seek out the shade.
If you can peak an area that enables, you to have the option to get out of direct sun light when you need that break. The shade can potentially be 10 degrees cooler.
6. Make a schedule every week.
Plan ahead, look at the weather and use your best judgement to schedule outdoor exercising options that will set yourself up for success. Sometimes, a 5 degree of a difference-makes all the difference.
7. Listen to your body.
Heat exhaustion and Heat stroke can occur rather quickly, if you’re not playing attention to what your body is telling you. If at any point, you feel these signs and symptoms-don’t push yourself and take the appropriate actions to seek shade and cool down.
signs and symptoms include:
- Muscle cramps
- Nausea or vomiting
- Weakness
- Fatigue
- Headache
- Excessive sweating
- Dizziness or lightheadedness
- Confusion
- Irritability
- Low blood pressure
- Increased heart rate
- Visual problems
8. Have snacks available-if possible.
When working with clients in the heat, I carry a cooler with fresh fruit available. Sometimes, a little bit of natural sugar can make all the difference.
9. Effort, not pace.
Don’t place judgement on yourself based off your pace. Listen to your body and make judgement calls off how your body feels.