Fool Proof Strategies to Stay on Track
Happy August, when heat waves and heat exhaustion go hand in hand. If you love to take your training outdoors but struggle during the dog days of summer, here are some fool proof strategies to stay on track, maintain your fitness, and fall into fall feeling your best.
- Outdoor workouts and timing- Plan your workout for early in the morning or later in the day. 5-8 am is the gold standard. Temperatures and humidity are low, and UV is minimal. You’ll perform much better than later in the day, and recover faster as well. In addition, you’re not likely to skip the workout at this time. Evening is the second best choice. Between 6-8 pm, the temperature has dropped but sometimes the humidity is still high. Midday is the time to avoid. Temps, humidity, and UV are all at their peak, which tanks performance and raises heat exhaustion risks. But, if you’re lifting indoors with air conditioning, none of this matters for safety and performance.
- Hydration-Always make sure you hydrate well the night before. Consistently hydrating throughout the entire day is important, but if you know you’re working out first thing in the morning, it’s especially necessary to hydrate the night before. Aim for 16-20 oz 1-2 hours before your workout and 6-12 oz of water every 16-20 minutes during your workout. Workout longer than 60 minutes or in extreme heat call for electrolytes as well. Caffeine and alcohol are dehydrating, so compensate with extra water and electrolytes on those days! Foods with a high water content like watermelon , strawberries and cucumbers count towards hydration and make a great pre or post workout snack.
- Sun Protection-in addition to taking care of your physique, make sure your skin routine is also on point! Use at least a 30 spf, 50 spf is ideal for prolonged outdoor activities, and don’t forget to reapply every 80-90 minutes, especially when sweating. Look for water resistant/sports formulas. They will last longer when sweating. And do t skip your ears or neck! Go with a mineral sunscreen (zinc oxide, titanium dioxide) it sits on top of the skin and doesn’t get into your eyes when you’re sweating. UPF clothing, hats, and sunglasses are also great options for sun protection during outdoor workouts.
As you can see, summer doesn’t need to slow you down! Looking for guidance on building a workout routine that fits into your life? Contact me at jennifer@bestyoutraining.com or visit us at bestyoutraining.com and follow us on instagram @bestyoupt
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