Fitness expert and personal trainer Stephanie Mansour shares her tips for staying safe and even cool while working out in the summer heat.
Before you workout:
- Consider your schedule - Try to avoid being outside in the sunniest and hottest time of day, even if it means shifting your workout to earlier in the morning or later in the evening.
- Choose your clothing wisely - Mansour recommends breathable fabrics in light colors, as well as wearing loose clothing to let air move around your body and allow sweat to evaporate.
- Pay attention to hydration - Drink plenty of water before you start working out and it will help you feel cooler as you exercise.
During your workout in hot temperatures:
- Hydrate - Try to drink eight ounces of cold water for every 15 minutes of exercise to stay hydrated.
- Listen to your body - “Pay attention to what your body is telling you,” Mansour says. “This is less about feeling hot and sweating more than usual - that’s a given. Telltale signs that you need to rest and take a break include feeling muscle cramps, nausea, dizziness or light-headedness.” If you feel those, take a break, hydrate and find some shade to cool down, then decide if you’re up to keep going.
To cool down after you work out in the heat:
- Stretch - Do them while you’re still warm, and add a cold washcloth or bandana to the back of your neck or wrists.
- Breath - Do a cooling breath by curling the sides of your tongue and breathing in and out through your mouth.
- Take a cold shower - To help lower your body temperature.
- Have a post-workout snack - Something cool and nourishing, like Greek yogurt with fruit, fruit popsicles or a cold protein smoothie.