How to Adapt Your Fitness Routine for Summer
The long, hot summer has arrived. However, there are still ways to get your workout in. With a few tweaks, any exercise routine can be adapted for high temperatures.
A powerful El Niño weather pattern is expected to bring record temperatures, BBC reports. World Cup football players are being given additional hydration breaks to help them cope with the heat. Fitness enthusiasts around the world may want to take note.
The Power of Hydration and Choosing the Right Foods
Hydration is key even for those not playing World Cup football. The American Red Cross recommends drinking about three-quarters of a gallon (around 12 cups) of water daily. It also emphasizes that water is the beverage of choice — sugary and caffeinated drinks should be avoided.
Choosing the right foods before a workout can make a positive difference on hot summer days, CNN reports. “Consider something much more light, maybe something that has a lot of water content to begin with, like watermelon, and maybe add some sea salt,” Dr. Kent Bradley, an Arizona-based preventive medicine physician, tells CNN. “A smoothie also would be OK. Or a frozen banana, and you could add a bit of protein with a nut butter.”
Proper nutrition is also important after you finish your workout. Including both carbohydrates and protein in post-workout meals can help replenish energy stores and support muscle repair.
Cool Down Before Starting
Rebecca Stearns, a kinesiologist at the Korey Stringer Institute at the University of Connecticut, tells the BBC that pre-cooling before heading out the door can help reduce the risk of overheating. Simple steps such as consuming icy slurry — a mixture of ice and water — can help cool the body.
Adjust Your Workout to the Heat
Make sure to exercise during cooler times of the day, such as in the morning or evening. Another important change is keeping to the shady side of the street, where temperatures can be two to 15 degrees Celsius lower. Shortening a regular outdoor regimen or choosing a low-intensity indoor workout may be a safer option during hot days, says Christian García-Witulski, an environmental lifestyle epidemiologist at the Pontifical Catholic University of Argentina.
Your body gradually adjusts to exercising in the heat, which reduces the risk of heat stress. After seven to 14 days of regularly exercising in the heat, the body’s core temperature at rest drops, sweat rate increases, and blood plasma volume rises. However, those heat adaptations fade if a person is no longer exposed to hot temperatures.
A regular exercise routine contributes to both mental and physical health. By exercising smarter and preparing carefully, you can continue enjoying those benefits even during hot weather.
