Do you want to know how to keep cool while exercising? If your answer is yes then this blog provides you with all information regarding this.
It’s far too hot to exercise outside in the summer without doing anything different. Sticking to your regular workout regimen all year won’t keep you as cool as it did in the winter; however, by taking a few extra precautions, you can stay cool while working out in the summer – and you might even enhance your energy production. Even though it’s a lot more fun than freezing your limbs off, exercising in extreme heat isn’t healthy for us, and even if you’re in the shade, your body temperature can climb by 20 degrees during a cardio workout.
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Even though many of us would prefer not to work up a sweat, moving around outside is more fun than going to the gym when it comes to working out. Indeed, studies have shown that exercising outside makes us happier and more motivated than working up a sweat at the gym, increasing our levels of enthusiasm and making us more willing to do it again. Exercising outside forces us to work harder and, as a result, improves our fitness. It’s worthwhile to take advantage of the numerous advantages that extra sunlight can provide at this time of year.
In light of this, here are seven super-smart methods to stay cool when exercising outside.
DO: Begin your workout with a slushie.
When you’re exercising outside, risking brain freeze can be worth it: A study published in the journal Medicine & Science in Sports & Exercise in 2010 found that athletes who drank a flavoured slushie before hitting the treadmill in a hot room could keep going for an average of 10 minutes longer than those who drank cold, flavoured water. It’s worth mentioning that the slushies used in the study were frozen sports drinks, not the kind you’d buy from a vending machine, so go for a chilly isotonic drink (one with additional salt) to help your body heal faster.
2. DON’T FORGET TO TIME YOUR WORKOUT
Summer may be here, but that doesn’t mean we have to work out during the hottest hours. Pick your times carefully if you want to take advantage of the nice weather without sweating your training clothes and jeopardising your health. Yoga should be done in the morning before dawn or after sunset, and in the shade if possible. It may seem obvious, but avoiding sunstroke or heat exhaustion requires staying out of the sun as much as possible while exercising.
3. DON’T Ignore Your Body’s Telltale Signs
When exercising outside, keep an eye out for any strange or unpleasant sensations in your body. According to the Mayo Clinic, exercising in the heat puts your body under additional stress; if you feel nauseous or dizzy when moving in the sun, it could be your body’s way of informing you that your internal thermostat isn’t keeping you cool. In other words, you could be at risk of heat exhaustion, which occurs when your body temperature exceeds 104 degrees Fahrenheit (40 degrees C). Feeling chilly, clammy, disoriented, or nauseated, as well as headaches or vomiting during or after exercise, are all common signs of heat exhaustion. If you start to experience any of these symptoms, take a break and cool off in the sun.
4. TRY A WATER-BASED EXERCISE
Running in the rain not only makes for a dramatic Snapchat storey, but it also keeps you cooler when you’re working out outside. (And if you reside in the UK like me, you’re bound to be caught in the rain during any given “summer” month.) If you live in a climate that warms up throughout the summer, the warm weather can be the ideal time to try a new water sport (or so I hear). Paddleboarding, canoeing, surfing, swimming, or water aerobics are all fantastic ways to keep your body cool in the sun while also getting a good workout.
5. DO: Stay Hydrated By Doing The Math
During the heat, you should never wait until your body shows signs of dehydration before reaching for a water bottle. Men’s Health suggests instead utilising a simple formula to determine when to drink water. Start drinking water at least 15 minutes before any activity, and drink eight ounces of water for every 20 minutes you’re moving during your workout. Also, remember to take a urine test to see how hydrated you are; the clearer your urine is, the better. You’re dehydrated if your urine resembles iced tea rather than homemade lemonade.
DO: Make an ice bath.
If you can handle it, freezing your legs before a workout can help you stay cool and move faster. Ice your legs before a workout, according to research from the University of Brighton in England, can help you perform better in sports. According to Mental Floss, study participants who did this ran 85 seconds faster in a 5K in 90-degree heat than when they did not use ice.
Wearing your winter workout gear is a no-no.
Although it may seem self-evident, moving and grooving in the heat while wearing a heavy winter suit can be extremely harmful. (Welcome to the world of overheating.) Choose light, breathable cottons and lightweight fabric instead of super-thick yoga pants. Headbands, neck towels, and bracelets are also good options for cooling your pulse spots because they absorb sweat while remaining cold to the touch.
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