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Step 1
Be sure to hydrate. It may seem like common sense: you should drink more when exercising in the summer because you sweat more. I like to tell my clients to just get into the habit of drinking throughout the day, every day, to increase your overall hydration level. When you go to the bathroom, you want to see urine that is clear to light yellow. That may be gross to think about, but paying attention to those details is an easy way to keep track of how hydrated you are. The darker and less frequent the urine is, the more you should focus on taking in more fluids. If you can’t drink a lot of fluids throughout the day, try to eat foods that are higher in water content such as grapes, watermelon, and cucumbers. While eating these foods alone will not keep you fully hydrated, they will definitely help. It’s important to pay attention to your hydration all the time, not just when you’re about to work out.
With all of that being said, how much should you drink? Well, there are about as many theories for fluid intake as there are types of sports drink, so you have to do what is right for you when you are working out. If you tend to sweat a lot while you exercise, you’ll need more fluid than someone that doesn’t. If you exercise in the blazing hot sun at noon, you’ll probably need more water than if you exercised at midnight. If you’re going to be exercising for an hour or more, you’ll want to take in about 16 to 32 ounces of fluid per hour. Keep in mind, this is a general rule of thumb. You’ll want to take in more fluids than that if you sweat a lot, it’s very hot and/or humid out, or you’ll be working out for an extended period of time (more than an hour or two).
Lastly, consider adding some sports drink to your exercise routine. When you sweat, you not only lose water but electrolytes like salt and potassium. These are important components of blood that often get overlooked. So, replenish them by drinking a drink such as Gatorade, which now has a lower sugar option, Nuun, which is sugar-free, or Heed, which contains a more complex sugar for those of us that have sensitive stomachs and can’t tolerate the simple sugars in other drinks. -
Step 2
Pick the coolest time of the day. When you exercise during the summer is really important. I know that it isn't always easy to find the time to exercise, and you have to squeeze things in when you can. But, if you can help it, try to exercise outside either very early in the morning (preferably before the sun comes up) or very late at night (after the sun goes down). The sun is at its highest point in the sky at noon, but the hottest times of the day are usually between 3 and 5 PM. If you have to exercise outside during the day, try to find a route that has a decent amount of shade so you can avoid the sun as much as possible. And don't forget the sunscreen! If all else fails, workout inside.
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Step 3
Pick a safe location. Most of us don't have too much of a choice when it comes to where we workout. Just like we have to squeeze in our workouts when we can, we usually only have a few options for where to workout: routes close to home or work. But if you can manage it, try to exercise someplace with lots of shade and a source for fluids (such as a convenience store along the route or even water fountains if you exercise in a park). Check your local recreational department for a list of parks that have shelters or offer shaded areas or paths.
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Step 4
Wear appropriate clothing. What you wear while you work out can make a huge difference in how you feel, especially in the heat. You want to avoid cotton at all costs. And this means cotton everything: shirt, shorts, sports bras, underclothes, and socks. Look for items that are made of synthetic fabrics; these items are usually named, "Dri Fit" or "Coolmax," and labeled as Performance or Technical gear. Trust me, on a hot, humid day, the last thing you want to be wearing is a cotton t-shirt. Cotton rubs against the skin causing friction and potential chafing. Once the cotton gets wet with sweat, it's especially uncomfortable. Once you have a few pieces of technical clothing, you'll find that your running or other forms of exercise are actually more enjoyable. Also, think about wearing a hat to keep the sun out of your eyes and to protect your head and ears from getting sunburned. You’d be surprised to know that even if you have lots of hair, you can get sunburn on your scalp where your hair is parted. If you absolutely can’t wear a hat while you workout, try a visor, or, at the very least, sunglasses that block the sun’s harmful rays.
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Step 5
Take it easy. It's important to get into the mindset that, when it's hot and humid, your body is just not going to perform at its highest level. You have to accept that and allow yourself some wiggle room. If you are running a race or playing a soccer or softball game, don't expect to perform at your very best. Even in the early morning, it can still be in the 80s with 100% humidity. Just listen to your body and take it easy. If you ever feel dizzy, nauseous, or stop sweating while working out, stop immediately, find shade, drink something cool and possibly see your doctor. Heat stroke is something serious you shouldn't mess around with. It's not the time to "push through" and try to be strong.
