Sometimes it can be hard to motivate yourself to start, or finish, a workout. Add in the hot summer weather and your chances of staying motivated are about those of an ice cube surviving on a 90-degree day. But don’t let the summer sun deter you from keeping fit and sticking to your routine.
Here are some tips on staying motivated, and safe, when the mercury is rising.
1. Stay Hydrated
This is perhaps the most important tip of all when it comes to working out in the summer. Being dehydrated is not only bad for your workout, it’s also bad for your health. Regardless of the temperature, your body loses water through sweating. So it makes sense that when you are out on a hot day, you sweat double time due to the temperature and your workout.
To keep yourself hydrated remember to drink before, during, and after your workout. Professionals recommend drinking about 16 to 20 ounces of water about an hour before you plan to head outdoors and to drink at least four ounces of water every 15 minutes while you’re working out. Also, try to drink cold water as it is absorbed faster. That cool gulp of water will give you a quick burst of refreshment and help you keep your eyes on the prize.
2. Work Out With A Friend
Working out with a friend is more motivating, more fun, and it’s safer too. You’ll be able to hold each other accountable to work out and you’ll be able to catch up and have fun while you’re at it. You’ll also be able to make sure that the other isn’t succumbing to dehydration or heat stroke. If one of you feels dizzy or nauseous, the other can encourage you to take a break, whereas if you were alone you might be more inclined to just push through.
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3. Take It Inside
Seriously! That gym AC is calling your name. When it’s just too hot to work out outside it’s perfectly acceptable to go to the gym to do your cardio or stay at home and break out those old workout DVDs you have in a box. Just because you’re working out indoors doesn’t mean your workout is any less effective. In fact, it might even be more effective since you aren’t battling with the heat and humidity.
4. Wear The Right Clothes
If you’re going to be working out in the heat and sun you’re going to want to wear the right attire. Choose lightweight, breathable fabrics in light colors. Breathable fabrics will let the air flow through your clothes and help cool off your skin while light color clothes will absorb less radiant energy (aka heat from the sun) than darker shades.
5. Exercise At The Right Time
It’s hard to get motivated to go outside in the afternoon when you know it’s blazing hot. Beat the heat by exercising first thing in the morning or near or after sunset. If you have to venture out when the day is at its hottest try changing your route to a shadier one with lots of cover. And don’t forget that sunscreen! You can also log on to weather.com or download the app, which offers a local parks forecast, a fitness comfort index, and an hourly forecast to help you figure out the best time of day to exercise.
6. Switch Up Your Routine
Use the summertime as a reason to get into different types of exercises and patterns. If you are dreading running in the hot weather, try swimming or biking (the fast moving air will keep you cool) instead of abandoning your workout altogether. As mentioned in tip 5, try a new route.
Running, walking, or biking on dirt or gravel paths will be much cooler than asphalt or concrete that tend to radiate heat. If you are lucky enough to live near the ocean or a lake, take advantage of the breeze that usually rolls off the water to help keep you cool. To avoid getting too overheated by a continuous workout, break your workout up into parts or try doing your regular cardio at a slightly slower pace, but add in 30-second speed bursts every three to five minutes.
There are tons of ways to beat the heat this summer and to keep up your motivation. Find what works for you and stick with it so all your hard work thus far doesn’t go to waste!
