Exercising in hot weather can be a challenge but with a little thought it can be done safely. Many women over fifty walk or jog as their main form of cardio so it’s important to be able to maintain this activity when the temperature soars. It’s always better to be safe than sorry so here are some general rules for you to follow.
follow along with me...
- HYDRATE, HYDRATE, HYDRATE! I can’t stress this enough! Your body loses fluid through sweating and these fluids must be replenished. If you start feeling excessively fatigued, dizzy or confused you are exhibiting the signs of dehydration. Although this can occur in any weather, when it’s hot outside dehydration occurs more rapidly. It’s crucial that if you are feeling any of these signs you stop and start drinking. Not staying properly hydrated can land you in the hospital. It’s a good idea to take a drink every 15 minutes, even when you’re not thirsty. Water is absolutely the best from of hydration. Avoid caffeine as it acts as a diuretic and what you need is to retain water, not eliminate it. Stay away from sports drinks as they contain a lot of sugar and can negate all the effort you made exercising. The color of your urine is a good indicator of how well you’re hydrated: dark urine indicates you are badly dehydrated while light colored urine means you have enough water in your system.
- FIND SHADE. We can all agree that working out in direct sunlight can be brutal. You are more likely to find shade in parks and on trails which can help you stay cooler. You can also just choose to walk or run on the shady side of the street.
- WEAR LOOSE, BREATHABLE CLOTHING. Because dark clothing attracts more sun and heat it’s better to wear lighter colored clothing since they will help reflect heat, keeping you cooler. Natural materials like cotton will help the evaporation of sweat. You may also want to try workout clothing specially designed for exercising in the heat. Many of these new products are made from synthetics designed for the heat and wick away moisture. They can also have vents and mesh to help keep you cooler.
- LISTEN TO YOUR BODY. Whatever you do, DO NOT ignore what your body is telling you. Stop immediately if you’re not feeling well!!! This is not the time to meet a goal you set in the comfort of your air conditioned home.
- START EARLY. It is best to avoid exercising from 10 a.m. to 3 p.m as this is the hottest part of the day. Generally, you should try to workout in the early morning, especially if it’s going to be a scorcher that day. If you can’t exercise early, wait until the sun goes down which also brings down the temperature.
- TAKE IT EASY. Most importantly, you should always consider weather conditions when exercising because it is the safe and smart thing to do! When it’s sweltering outside don’t start an aggressive program but instead keep your workout manageable. Unless you’re a seasoned athlete this is not the time to begin marathon training!
TO SUM UP
Exercising outside can be invigorating but when the weather is hot it’s critical to take precautions. Since many women over fifty get their cardio outside it’s important to take care. The 6 super simple tips for exercising in hot weather outlined in this post will help you stay cool and safe while working out. Make sure to tailor your program for your body, your goals and the weather conditions that exist when you exercise.
DO YOU HAVE ANY HOT WEATHER WORKOUT TIPS TO SHARE ?
These posts have super helpful exercise tips:
WORKING OUT ON VACATION SHOULDN’T BE COMPLICATED