It’s summer, and the sun is beating down—but you want to keep moving and maintain fitness because it’s not going to cool off anytime soon.
So how do you keep working toward your training goals as the temperature soars?
We’ll give you six tips—but first, here’s why it’s tougher to train when it’s hot: Heat adds more stress to the body.
With warmer weather, your body’s core temperature increases, and it has to work harder to regulate it. Your heart has to pump faster to deal with the stress of the temperature and your movement—as if the workout wasn’t challenging enough by itself!
If you’re generally healthy and active, these tips will help you keep moving this summer. Remember, if you feel unwell at any time when training in the heat, break off the session and get to a cooler place. If symptoms are extreme, contact a healthcare provider right away.
- Wear the right clothing—Make sure you’re wearing lightweight, breathable clothes that encourage airflow. You might not want to go with a bare-minimum approach, but it is helpful to take off as much clothing as possible.
- Manage the sun—Direct sunlight can really heat things up, so indoor workouts or shady spots are perfect. If you are outside, make sure you wear sunscreen, protect your head with a hat, and wear light colors that don’t absorb as much heat. You’ll probably sweat a lot, so make sure to reapply sunscreen every hour, especially when sweating heavily.
- Enjoy the breeze, set up a fan, and “just add water”—Air movement is your friend when it’s hot. Try to find breezy spots or fire up a fan to help you stay cool as you train. If you’re a member at our gym in Greeley at CrossFit Helix, we’ve always got heavy duty fans going to keep air moving as much as possile. You might even dowse yourself with a garden hose or soak your hat in water from time to time to cool down.
- Train around the heat—Check the forecast, see when it’s supposed to be coolest, and plan your workout for that time. Our 5:30am classes might be early, but it’s the coolest time of the day to workout right now!
- Stay hydrated—You’re going to sweat, so you need to take in some fluid to replace what you lose. Remember, it’s also possible to drink too much, so don’t overdo it here. For shorter workouts, just make sure you have water available and sip as needed before, during, and after the workout. As for sports drinks, they’re an option, but they usually contain a lot of sugar. We sell LMNT salts here at CrossFit Helix in Greeley, which is a no-sugar, low-calorie electrolyte drink mix that is awesome for rehydrating. Be sure to check the labels on other popular sports drinks so you can pick beverages that support your goals.
- Reduce intensity as needed—If it feels like you’re training in an oven, it’s fine to slow down, rest more often or take breaks. Remember, one workout isn’t going to make or break your training plan. If it’s 95F and you feel like a piece of bacon, modify your workout. Our Coaches are more than accomodating and will happily help you adjust the workout when needed. Come to our group classes at CrossFit Helix outside of the sun instead of going on a run in the intense sun. Or if we have running in our workout at Helix, you can always use the rower or bike instead.
We Can Help!
There you have it—six basic tips to manage the heat this summer.
Remember, an expert coach like ours at CrossFit Helix can help you ensure your training plan is perfect for you and make adjustments if the weather requires them.
To book a free No-Sweat Intro and find out more about working with a coach, click here!