8 Tips to Beat the Summer Heat and Humidity While Working Out

With summer's scorching heat and oppressive humidity, staying motivated to work out can be challenging. However, with the right strategies, you can make your workouts more bearable and even enjoyable during the hottest months of the year. 

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  1. Hydrate, hydrate, hydrate: The importance of staying hydrated cannot be overstated, especially when exercising in high temperatures. Drink plenty of water throughout the day, and carry a water bottle with you during your workout to sip regularly. Consider adding electrolyte-rich drinks to replenish lost minerals through sweat.

  2. Choose the right time: Opt for early morning or late evening workouts when the sun is less intense and temperatures are cooler. Avoid exercising during the peak heat hours, typically between 10 a.m. and 4 p.m., to reduce the risk of heat-related illnesses.

  3. Dress for success: Wear lightweight, moisture-wicking clothing that allows your skin to breathe and helps sweat evaporate quickly, keeping you cooler. Light-colored clothing reflects sunlight and can help you stay cooler than dark colors. Don't forget a wide-brimmed hat and sunglasses to protect your face and eyes from the sun.

  4. Find shaded areas: If possible, choose workout locations with plenty of shade, such as parks with tree cover or shaded trails. Working out in shaded areas can significantly reduce your exposure to direct sunlight and help you stay cooler during your exercise routine.

  5. Modify your intensity: Be mindful of your body's signals and adjust the intensity of your workouts accordingly. During hot and humid weather, it's okay to dial back the intensity or duration of your exercise to prevent overheating and exhaustion. Listen to your body and take breaks as needed.

  6. Cool down before and after: Incorporate a thorough warm-up and cooldown into your workout routine to prepare your body for exercise and help it recover afterward. Before exercising, spend a few minutes doing dynamic stretches and light cardio to increase blood flow and loosen up your muscles. After your workout, take the time to stretch and cool down properly to prevent stiffness and promote recovery.

  7. Stay indoors: On particularly hot and humid days, consider moving your workout indoors to air-conditioned spaces like gyms, fitness studios, or your own home. Indoor workouts provide a comfortable environment with controlled temperatures, allowing you to exercise safely without worrying about heat-related issues.

  8. Listen to your body: Above all, listen to your body's cues and prioritize safety. Pay attention to signs of heat exhaustion, such as dizziness, nausea, rapid heartbeat, or excessive sweating, and take immediate action if you start to feel unwell. Know when to call it quits and rest if the heat becomes too much to handle.

Don't let the summer heat and humidity derail your fitness goals. By following these tips and making smart choices, you can stay cool, comfortable, and safe while working out during the hottest months of the year. Remember to stay hydrated, choose the right time and clothing, and listen to your body's needs to make the most of your summer workouts. The BP Doctor smart watch is also a great tool for exercise. It can monitor various important indicators of the body, such as heart rate, blood oxygen, blood pressure, etc., allowing you to exercise better.