When the weather warms up, workouts start to feel less like another item on the to-do list and more like the feel-good, fun activity it can and should be. You can hop off your stationary bike and hit the bike trail, forgo the mundane view from the treadmill and opt for a new scenic running route through your neighborhood, or play pickleball under blue skies and get your sweat on while having fun with friends. But opting to move your body and exercise outside means you have to be mindful of how the heat and humidity can affect your stamina and recovery. (After months of only contending with cooler weather, sometimes it’s easy to forget just how much the heat can affect our bodies.) Staying properly hydrated with thirst-quenching summertime beverages like homemade lemonade, iced tea, and balanced electrolyte beverages like those made by LMNT is essential. Here are a few tips and strategies to keep in mind before, during, and after moving your body in the summer heat.
5 Tips to Follow Before & During Your Summer Workout
From choosing where and when you move your body outside to how you fuel and hydrate before, during, and after you get your sweat on, here are five ways to set yourself up for success and not succumb to heat-related illnesses.
1. Stay Properly Hydrated
You know why sweat tastes salty? Because it contains sodium and other minerals like magnesium and potassium, which are the electrolytes that help balance your fluid levels and keep you properly hydrated. Even if you don’t feel thirsty, stay on top of your fluid intake, especially before and during prolonged or intense activity. When it’s hot out, staying properly hydrated is especially important because your body sweats more in an effort to regulate and lower your core temperature, therefore causing you to lose fluids faster. So by keeping your fluid levels balanced and replenishing them regularly with fluids that contain these essential minerals—like coconut water and tear-and-go packets and drinks by LMNT—you can prevent heat exhaustion, heat stroke, and other heat-related illnesses. (TMI Tip: Monitor your hydration by checking the color of your urine. Pale yellow is what you want to see, while dark urine signals dehydration.)
2. Timing & Environment
The sun is strongest during the hours of 11 a.m. and 3 p.m., so avoid exercising outdoors during this time. Early mornings or late evenings are best, as the temperature tends to be cooler. Plus, if you’re running, walking, or biking on the road, there will be less traffic. Where you choose to exercise is equally as important as when. When moving your body outside, choose shaded areas, parks with trees, or trails to minimize direct sun exposure, if possible. Despite how beautiful it may look outside, if it’s unbearably muggy or hot, consider moving your workouts indoors to a gym or a place with air conditioning for that day.
3. Protect Yourself from the Sun
Being outside means preparing for prolonged sunlight exposure. To protect your skin from the sun and stay cool, wear lightweight, light-colored, loose-fitting, and moisture-wicking clothing to help sweat evaporate and keep you cool. And don’t forget to wear a hat or visor to protect your scalp, sunglasses to protect your eyeballs, and water-resistant sunscreen (with at least SPF 30) to protect your skin from damaging UV rays—and ensure your sweat doesn’t wash it away.
4. Choose the Right Food as Fuel
What you eat before your workouts is important. A mix of carbohydrates for quick energy and protein for sustained energy is key, but don’t eat a heavy meal (it takes a lot of energy to digest food, and you want to save your energy for your workout). Think: a banana with peanut butter or a smoothie with yogurt, spinach, berries, and protein powder. After exercising, eat a balanced meal with adequate protein for muscle recovery and fruits and vegetables for vitamins and antioxidants.
5. Acclimate to the Heat
If you’re not used to the heat or working out outside, start with shorter, less intense workouts and gradually increase the duration and intensity over several days to allow your body to adapt to the environment. Pay attention to signs of heat exhaustion (dizziness, headache, nausea) and stop activity if they occur.
The 3 Best Post-Workout Recovery Strategies for Summer
Nothing complicated here. We’re keeping it simple
- Replenish Your Electrolytes: Whether you take a bike ride, play a game of golf, or go on a hike, your post-movement routine should include drinking electrolyte-rich fluids that contain optimal levels of sodium, magnesium, and potassium—like LMNT’s electrolyte drink mixes or LMNT Sparking. And don’t wait to hydrate! Rehydrate immediately after exercise to replace those fluids and minerals lost through sweat.
- Cool Down & Stretching: Don’t just stop moving after your workout. While you sip your post-workout beverage, take a walk for 5–10 minutes and stretch each of your major muscle groups for at least 15–30 seconds each. A little light cardio after exercising helps to gradually lower your heart rate and body temperature while stretching promotes circulation and reduces muscle stiffness and soreness by supporting the removal of lactic acid. (Pro Tip: Use a foam roller to relieve muscle tightness and aid recovery.)
- Rest & Listen to Your Body: As always, check in with yourself. While it’s important to get your steps in each day and move your body, it’s also important to rest when you feel tired. Incorporate rest days into your routine to allow your body to recover, especially if you feel fatigued from the heat.
Sip, Sweat, & Savor Summer With LMNT
By following these five tips and three simple strategies, you can safely prepare for and recover after moving your body outside during the summer months. When it comes to minimizing the health risks associated with the heat and maximizing your performance, it truly all comes down to hydration. So hydrate, hydrate, hydrate!
Whether you are just getting started on your movement journey or are a seasoned athlete, LMNT has the electrolyte drink mix packets and beverages you need to get all three essential minerals without the added sugar. To savor your time outside and enjoy the quintessential taste of summer, stock up on LMNT’s newest seasonal flavor: Lemonade Salt.
Get a free LMNT sample pack with their most popular flavors by using our link.
For more information on the salty science behind LMNT, read here.
Note: If you are hypertensive or pre-hypertensive, consult your physician before using LMNT.