Tips for Exercising Outdoors in the Summer Heat

Tuesday, May 21st, 2019

Yep, it's almost the time of year we all love, summertime. Summer for most folks means spending long days outdoors with friends and family, cookouts and outdoor activities such as swimming and hiking. While many people love spending their days outdoors in the Summer, there are many precautions one should take when spending a lot of time in the sun since the intense heat can be risky to your overall health. If you are like many Americans and enjoy exercising outdoors in the heat, you need to make sure you are staying hydrated and getting key nutrients to sustain your body. Whether you are a runner, biker, swimmer or doing a specific exercise routine outdoors like CrossFit, these takeaways can apply to you and your workout. The last thing you want is to feel dehydrated, sunburned and weak after a work-out so take precaution and plan accordingly when exercising in the heat.

1. Stay Hydrated.

It's crucial to drink water before you exercise, during your workout and afterwards but this is especially important if you are exercising outdoors in the Summer heat. The more sweat you release the more water you need to put back into your body to re-energize and re-hydrate your system. According to WebMD.com, you are recommended to drink 15 to 20 ounces of water the hour or two before you workout, 15 ounces 8-10 minutes before your workout and 8 ounces every 15 minutes during your actual workout. Be sure to take breaks in between each set of exercises and sip on some water so you can sustain yourself and in turn have a more-fulfilling workout in the end. For more information on the many benefits of drinking water and staying hydrated be sure to check out our blog post here titled "Ten Health Benefits of Drinking Water."

2. Get Adequate Protein.

You're bound to burn a ton of calories by exercising outdoors and sweating so it's key to make sure you are getting enough protein to match the energy and calories you are burning and to build muscle. Not sure how to get enough protein just simply from the foods you eat? Try mixing a protein powder into your shake before or after a workout which are nutritious, easy to digest and taste fantastic. Here at FitKing.com, we sell many different types of protein powders and supplements including: vegan, whey, egg, beef, bone broth and more. Check out all of our different protein supplements here.

3. Time of Day is Key.

It is recommended to avoid the sun during the hottest parts of the day which are from 10:00 AM to 3:00 PM to ensure your body won't get overheated and your skin will be protected. If you like exercising outdoors, try to wake up early to go for a run or wait until the afternoon once the sun has gone down some. By doing this, you will reduce the risks of being overheated or becoming dehydrated from the heat.

4. Wear Sunscreen. According to SkinCancer.org, you should apply sunscreen 30 minutes before outdoor exposure to allow adequate time for it to sink into your skin. It's also crucial to reapply every 2 hours or as needed and if you have fair skin, you probably need to reapply more often than those with darker skin tones. If you are exercising outdoors and sweating a lot, you need to find a good sunscreen that is water and sweat resistant to keep your skin protected. Be sure to make sure your sunscreen protects from both UVA and UVB rays so not only will your skin be protected from harmful UV-rays but it will also help decrease the signs of early skin aging such as: sunspots, wrinkles and fine lines.
  • Tip: Wear a hat and sunglasses when doing your workout outdoors to keep your head and eyes protected. After all, skin cancer can occur in any part of the body exposed to the sun including your eyes and ears.
5. Keep your Electrolytes in Check.

According to MedicinePlus.gov, electrolytes are key to balancing the amount of water in your body which is key to sustaining yourself while exercising outdoors. It's important to eat nutritious foods with potassium, chlorine, sodium, phosphate and magnesium but food alone cannot give you all of the electrolytes you need if you are doing a strenuous, outdoor workout in the heat. If you are planning to exercise outside in the Summer heat, you may want to consider adding an electrolyte supplement to your water or protein shake like our Optimum Nutrition Amino Energy + which come in many different flavors. This supplement can be used anytime, not just when exercising, to sustain energy, muscle support and hydration.

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