"Beat the Heat" when exercising outdoors

Well folks, it's that time of year where the weather is getting hotter and with the combination of humidity, it can be dangerous to workout outdoors without proper precautions. Here are some tips that will help you "Beat the Heat" and keep your workouts outdoors going strong.

- Hydrate, Hydrate, Hydrate: Obviously, it is important to hydrate as you're workout out. However, in the hot summer months, it's even more important to hydrate prior to your workout. Many people do not drink enough fluids throughout the day (3 liters for women and 4 for guys). You should drink about 32oz of liquids, little by little, two hours before your outdoor workout. If you're into endurance sports and are exercising over an hour, add a sports drink to your 32oz of liquids. Drink post workout too, at least 24oz. A good indicator of hydration is when you go to the bathroom and your urine is pale yellow to clear.

-Stay away for cotton clothing: Your workout attire should consist of a polyester material, such as the "dry fit" clothing (shirts, shorts and even socks). It will wick away the moisture from your body and keep you cool. Wearing cotton clothing will retain heat and combine that with the outdoors temps, spells bad news.

-Workout morning or evening: The best times to get in a summer outdoor workout are either early in the morning or in the evening before the sun goes down. The temps won't be as hot as midday and you don't have to worry about the sun beating down on you.

-Apply sunscreen: Of course this is a no-brainer, but this is just as important on cloudy summer days too. The UV index is always high during the peak of the day, even on cloudy days. There were times were I would go for a long run on a cloudy day and come back sunburned. Sure it looks cool (lol) but definitely not good for the skin.

-Pick areas with most shade: As a distance runner, one thing I like to do is to create routes that contain a lot of shade. It will probably be hard in areas with no trees, however, wearing a light colored hat and sunglasses will help, if trees are hard to find. If it's also humid, it might not help much, but at least the sun won't beat down on you.

-Eat well prior to workout: The body is going to work extra hard when exercising outdoors in the heat. Therefore, it's important fuel yourself prior to your workout. A combination of high carbohydrates and moderate amount of protein (around 200 total calories) at 45-60 minutes prior to exercise is best. This will provide the body with enough energy to allow you to train effectively.


As an endurance athlete, these tips have helped me train in peak form during these hot summer months and I know they will help you too. If you have any questions regarding any health and fitness topics or if you need help reaching a fitness goal and need a trainer, feel free to email me at shadi@getfitwithshadi.com. TRAIN STRONG!!