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Winter's over. You've spent the spring reclaiming your beach body, but summer's certainly not the finish line when it comes to working out. It can be tricky to maintain your regimen during the hot season, though, especially if you log much activity outdoors. Exercising in the heat requires extra preparation: a little more planning, ample sun protection and lots more water. Here are some tips to keep you cool and comfortable every day.
When is the best time to work out?
It varies from person to person, but summer is a good season to consider adjusting your schedule. Whether you spend more time out running trails or inside on your treadmill, high heat can impact any workout, placing added stress on your body and making it tougher to keep your core temperature in check. It's generally warmest between 11 a.m. and 4 p.m., so early mornings and late evenings can be a little more forgiving.
How to stay hydrated
Staying hydrated is essential to your everyday health, and it's even more important when exercising in the heat. Many experts recommend eight 16-ounce glasses of water daily for men, and about six for women, but heat and exercise each increase hydration needs1. Strive to sip before and during warm-weather exertion, and always drink extra water when your workout's complete.
Skin protection is an outdoor must, particularly during summer. Sunscreen should be applied to any exposed skin 15 to 20 minutes before going outside, then reapplied every one to two hours, especially while sweating and/or swimming. The American Academy of Dermatology recommends an SPF value of 30 or higher, applied generously.2
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1 Mayo Clinic (2017, September 16). Water: How much should you drink every day? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
2 Blasiak, Rachel (2018, June 11). Sunscreen Recommendations Explained: How to Protect Your Skin This Summer. Retrieved from https://health.usnews.com/health-care/for-better/articles/2018-06-11/sunscreen-recommendations-explained-how-to-protect-your-skin-this-summer