The heat is on in San Antonio, and when the days get as hot as they do here, it can undoubtedly disrupt your regular workout routine if you like to train in the fresh air. So today, we’ll talk about some great ways to beat the heat with hot-weather workouts designed to help you stay fit and energized even when it’s sweltering outside.
Hydrating and Fueling Up for Hot-Weather Workouts
First, however, let’s touch on the importance of adequate hydration and nutrition for workouts. This is vital, no matter the climate. But when it comes to sweltering heat, it can mean the difference between a successful training session and utter exhaustion.
Hydration
For starters, drinking plenty of water all day, especially before and after your workout, is a must. This helps you stay hydrated throughout the exercise process and reduce cramping, fatigue, and dizziness that could occur due to heat-related dehydration.
Also, consider electrolyte drinks to help you replace needed minerals and vitamins lost through sweat. Just be sure to look for drinks without added sugars and artificial ingredients.
Nutrition
Fueling your body with nutrient-dense pre-workout snacks will provide lasting energy during your training. Thanks to their slow-burning energy sources, complex fiber-rich carbohydrates, such as oatmeal or whole-grain toast, are perfect options.
Additionally, lean proteins like eggs or Greek yogurt can help boost strength and stamina, while healthy fats from nuts and seeds add much-needed essential fatty acids into the mix. Together, these foods make a nutritionally balanced option to keep you satisfied for longer than sugary processed snacks ever could!
Finally, post-workout recovery nutrition is just as important as pre-workout fueling!
This is your opportunity to replenish the nutrients and energy you just used up, so plan on having a meal with healthy carbohydrates, lean proteins, and healthy fats within 45 minutes of finishing your session. This helps jumpstart muscle repair and ensures you’re well-rested for tomorrow’s workout.
Hot-Weather Workouts: Tips and Ideas
Now, let’s talk about what kinds of hot-weather workouts you can do during summer.
Here are some tips and ideas to get you started:
- Choose a morning or evening workout: Most people find it much easier (and cooler!) to exercise in the early morning or late evening when temperatures are lower than they are at midday. These cooler hours allow you more intense activity that may be difficult in the extreme afternoon heat.
- Try water-based workouts: Swimming and aquatic exercises can be the ideal way to stay cool while still getting your sweat on! Plus, water provides natural resistance, which can help increase strength and endurance.
- Take advantage of indoor group classes or personal training: Indoor gym facilities with air conditioning or full shade are perfect spots to stay cool and motivated while still getting a great workout. See the group fitness classes Xtend Fitness offers here!
And, of course, don’t forget sunscreen and hydration if you’re going to work out outside! Always use sunscreen when exercising outdoors, and bring plenty of water to drink throughout your session.
Remember to listen closely to how your body is feeling during hot-weather workouts. If you’re experiencing dizziness, nausea, headaches, or other symptoms related to dehydration or heat illness, make sure to take a break and get out of the sun immediately.
