If you want to maximize your warm weather enjoyment and outside time, look over these summer dos and don’ts that can make your summer safer, healthier and a lot more fun. The warm weather is a great time to start enjoying the outside and workout a bit in the sun, but it does have its hazards. When you workout in a gym, you may sweat, but there’s air conditioning to help keep your temperature lower. Water is just a few steps away. Outside, particularly if you go for a run, that’s not the case. Make sure you take ample water along on your run and rehydrate frequently, at least a cup of water (8oz.) about every 10 to 15 minutes on hot days. (Don’t forget, you lose fluid swimming, too.)
Acclimate your body to the out of doors.
If you decide to start exercising outside after the summer begins, don’t run out and spend a day in the sun right away. Not only does your skin need to be acclimated to the rays of the sun unless you’re wearing a high SPF sunblock–your body needs to acclimate to the heat. Start working out slowly when you take it outside. Don’t push yourself too hard or your body won’t be able to effectively cool itself.
Do treat yourself to some of the guilty pleasures of summer that aren’t really guilty.
If you love smoothies, you can have as many as you want without worry when you use all the fresh fruits and vegetables available in the summer. You can even make special treats for yourself and the kids by mixing a bit of yogurt with them and freezing the smoothy on a stick or just freezing the fruit drink without the yogurt. It’s a delicious way to enjoy more servings of fruits and vegetables and a healthier treat, too.
Do cool your core before you start an outside exercise regimen.
You can cool your core and stay cooler working out if you drink ice water or a frozen energy drink. The body sends its heat to the core to warm it after a slushie or other icy drink. That keeps your body cooler during the workout. It helps delay fatigue. Don’t forget, always keep fresh cool water available to replenish fluid loss and maintain body temperature.
Enjoy the summer sun, at least for a little while every day. Not only will you be boosting your vitamin D, you’ll be boosting your mood too.
Workout in the morning or the very late afternoon. Avoid working out midday when the rays of the sun are the strongest. Rule of thumb, go before ten in the morning or after four in the afternoon.
Wear lighter colored clothing. Black absorbs the heat and can dampen your efforts to exercise outside quickly.
Don’t let your extra weight stop you from enjoying outside activities. You don’t have to wait until you look perfect to start enjoying the warm weather. You look fabulous now and will even look better tomorrow.