While exercising outdoors is highly beneficial, with the arrival of the summer, it becomes extremely challenging to work out in the hot, sticky weather. The steamy heat and humidity make running, hiking, and even walking considerably harder. Add to that the incessant sweating that tags along with any physical activity, and you could easily begin to hate working out in the summers.
And that’s not it! The humid air being already saturated with water, sweat doesn’t evaporate quickly, which increases the core body temperature. Working out in such a condition can lead to issues such as skin rashes, heat syncope, and even heat stroke.
But would you rather surrender to the blazing heat and skip your workouts? Well, of course not! So sending some motivation your way, we’ve got a few exceptional tips that will not only help you work out smarter but also prevent heat-stress injuries effectively.
Make water your best friend!
The best way to overpower humidity is to drink water strategically, that is, not chugging a glass 15 minutes prior to your workout but drinking a substantial volume every 15 to 20 minutes. While exercising, sip both an electrolyte drink and plain water to replenish your glycogen stores.
Coconut water is a great option for an electrolyte drink that promises to keep a check on the sodium and potassium levels while maintaining performance, lowering exercise heart rate, and reducing heat stress and a possible heatstroke. You can also fuel up with a protein shake, succulent fruits like watermelons and peaches, cold salads, or chilled raw veggies like cucumber and carrots.
Schedule your sweat session strategically
Dr.Gottlieb says you should schedule your workout during the early hours of the day as the sun is the mightiest from mid-morning to late afternoon. Late evenings also serve as an optimal time. So, to not let the mugginess affect your sweat session, keep an eye on the weather and rearrange the schedule during the coolest hours of the day.
While working out in high intensity is relatively easier on cooler days, it proves to be extremely taxing in humid weather. So, to exercise at the same intensity, follow the trick of acclimatization. Heat acclimation, which typically takes seven days occurs after repeated exposure to new environmental conditions. Begin with cooler cardio activities for short intervals, if possible, in an air-conditioned room and then head outside.
Thereafter when the body gets acclimatized to the humidity, exercise duration and intensity can be increased progressively. You can also split your workout into two short sessions, and if you ever feel dizzy or nauseous, stop the activity immediately. Simply put, listening to your body is of utmost importance.
Invest in the right gear
Along with the previous important points, equipping yourself with the right clothing is highly essential. Invest in lightweight, breathable, sweat-wicking clothes which promote free circulation of air and also extract the moisture from your skin. You can also use a hydration pack or vest to replenish the water lost during exercise. Also, don’t forget to wear a sunblock!
To wrap it up
By following all these supremely important points and keeping a constant check on your body, you can certainly make working out in humidity suck a little less.
Don’t let the humidity vanquish the fitness freak in you!