Warmer temps inspire us to take our workouts outside. Exercising outdoors can be a blast; you have access to hills, paths, and scenery that you won’t find in a gym and it’s an affordable, alternative to a pricey gym membership. As much as outdoor workouts are awesome, when the temperatures sky rocket, the risks of injuring yourself can greatly increase.
Throwing humidity into an already scorching environment can make temperatures- and your workout- feel especially brutal. The good news is that there are ways to keep yourself safe and sane during humid workouts. Here are tips for working out in humid weather!
Stay Hydrated: Staying hydrated is a no brainer for any workout, but it’s extremely important when you’re working out in high temperatures. Lack of fluids can lead to heatstroke, seizures and dehydration, so be sure that you’re drinking water before, during and after your sweat session. Start sipping 20 minutes prior to your workout and be sure to take small sips every 5-10 minutes. Load your water bottle up with tons of ice! You can even get creative with your fluids and add in coconut water ice cubes for an electrolyte boost.
Check the Heat Index Level: Check the weather app on your phone before you head out. The high temps and the humidity levels play a huge role in how much work the body has to do when cooling off. The heat index level calculates what it feels like outside. The higher the heat index level, the harder it will be for your body to cool down. For example, the temperature may be 85 degrees, but if the humidity level is 75%, it will actually feel like it is 95 degrees outside. When the heat index level hits 90 degrees, a good rule of thumb is to avoid any exercise outdoors.
Workout Early in the AM or in the PM: Beat the heat and workout before the humidity and heat start to set in. Temperatures tend to be more mild in the early mornings prior to 10AM and in the evenings after 6PM.
Wear Loose Fitting Clothes in Light Colors: Choose apparel that is lightweight, breathable, loose and in light colors. Wear a hat to protect your face, create shade, and block the sun. When shopping for activewear, look for clothes that have built in sun-blocking properties like mesh, cut-outs, moisture wicking capabilities and cooling effects.
(L-R) Calia Woman’s Flow Keyhole Detail Heather Tank Top $35-$40, 7/8 Race Midi $64
(L-R) Nike Pro Hyper Cool Tank $35 and Ivy Park Striped Elastic Waistband Woven Runner Shorts $60
Head to the Water: If you love paddle-boarding, swimming, rowing, kayaking, or surfing, now is a great time to implement these activities into your workout. A run or a bike ride to the beach can also be finished off with a dive in the ocean!
Cool Down Before Your Workout: A pre-workout slushy, a cold shower, an ice pack in your sports bra or a cold towel wrapped around your neck can work wonders for pre-cooling before a workout. Pre-cooling helps to lower your body temperature which makes working out in high temps more comfortable. Studies have shown that pre-cooling methods can even boost your performance!
Know Your Limits: You know your body better than anyone else and if your body is telling you to take it easy- listen! If you’re feeling dizzy, lightheaded, overheated, nauseous, excessively thirsty or confused, immediately stop. Slow down the pace and choose a moderate activity. Instead of a run, go for a walk. Instead of doing your typical 5 miles, do 3 miles. Instead of doing HIIT, choose something with a lower intensity.
