Temperatures are hot and summer is far from over, but if you’re addicted to the outdoor workout like me, it is important to take care of yourself, especially on those days when the news is reporting on the danger of the heat index. When my clients ask me if it’s safe to sneak in their run or bike ride or cross-fit training in the hot and humid city weather, I tell them sure, and then advise them to follow these tips:
WORK OUT IN THE EARLY MORNING OR EVENING. When the heat is on, it’s best to squeeze in your workout very early morning or evening, when the sun is not at its highest and before the roads have a chance to heat up.
INVEST IN MOISTURE-WICK WORKOUT GEAR. Everyone knows it’s best to wear lighter colors in the sun, but cotton is actually not a good idea. What happens is that the cotton gets wet, and then it stays wet and actually makes you hotter. Clothing with moisture-wicking fabric will keep you cooler.
HYDRATE MORE OFTEN. Hotter weather means you need more fluids than usual. Sports drinks to replace electrolytes are also great. Be sure to drink a glass of water before you being your outdoor workout. This will allow you to stay hydrated for the first 45 minutes of your workout.
WEAR A WATER-RESISTANT SUNSCREEN. A water resistant sunscreen will allow you to sweat throughout your workout without sweating off the sunscreen and it will protect your body from sunburn, which only makes your body temperature rise.
BUILD UP YOUR TOLERANCE. If you’re used to doing a 5-mile run, when it’s really hot out, maybe opt for the 3-mile run and build from there over a few days or a week. Your body can adjust to the humidity as you build up a tolerance and learn how it reacts under extreme weather conditions.
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