Working Out Through the Summer Heat

Ahh...Summer. It's most peoples favorite time of year and it's usually the main drive behind why people work out. Nothings better then slipping into your swimsuit at the start of summer and seeing the results from the hard work you've put in throughout the year. But, once the swimsuits come out, workouts are usually forgotten.
I recently returned from Phoenix where summertime means temperatures that reach into the 100s. Most people choose to head to the cooler mountain climates to escape the heat, return to the air conditioned gyms, or stop working out all together. But what do you do when you can't afford a gym membership and a trip to the mountains everyday for a workout, although nice, would be impossible?
Because I have never let a client take an entire summer of workouts off to avoid the heat, I've rounded up some summer heat tips to make sure your workouts will stay on schedule.

Summer Workout Tips
1. Drink, Drink, Drink: Dehydration is a common problem when working out in the summer months. To overcome this, drink regularly throughout your workouts or hikes instead of consuming fluids all at once post workout. Am example of this would be to drink 1-2 cups of water pre-workout, 1/2cup to a cup of water after every 15 min of exercise, and consume 2 cups of water for ever lb of body weight lost after exercising. If you are running or hiking and don't like carrying bottled water, consider purchasing a hydration pack such as a camelback or fuel belt. If your workouts last longer then 90 min, remember to consume foods containing sodium to replace the salt that will be lost through sweating.
2. Night Owls & Early Birds unite: Try waking up early and working out before the sun comes up, or later as the sun is beginning to set. Added benefit: If u get your workout done early in the day, your're less likely to find an excuse not to do it later in the afternoon. If you can't workout early or late, try to workout near shaded areas or go hiking up in the mountains where temperatures are cooler.
3. Clothing Optional: Wear loose fitting, light colored breathable clothing. Also remember to wear a hat and sunscreen with a a high SPF especially if your workouts are during the afternoon.
4. Give me 10 laps: A great way to mix up your routine is to jump in the pool. Not only is it a great way to cool down it is a low impact workout that pretty much anyone can do.
5. Ease into it: Those who are used to the heat have an easier time working out in it then those who aren't. It usually takes about a week to acclimitize to weather changes so make sure to keep the intesity of your workouts low until your body adjusts. Always rememeber to warm up, cool down, and stretch to help your body adjust. When you feel like toughing out the summer heat. remember that pushing to hard can lead to heat exhuastion or heat stroke so be aware of the signs such as excessive sweating and cramping.

The bottom line is to stay safe and healthy! If you have to stay inside and workout, get creative and do body weight exercises or buy a jump rope. You are only limited by your imagination so don't let the heat stop you from reaching your goals!

-AY