Staying Cool in the Summer Heat
Best Practices when Exercising Outdoors this Summer
We have been waiting most of the year for it, and it has finally happened: the hot, summer weather has arrived! Exercising outdoors in the summer months is what I love so much about the Fitmama Strong Durham programs. It's wonderful to be able to offer a fully functional outdoor fitness program for mom's and babies. We all enjoy the sunshine and the great outdoors, but exercising outside also has it's challenges, especially when it is hot & humid. So in celebration of the warmer weeks here are some great tips to help you keep your cool.
Stay hydrated: Remember to drink at least 1 big glass of water before leaving for class and do not forget water to sip during too. It's best to avoid sports drinks and other sugary liquids, those options are better reserved for longer (>60 mins) & more intense workout sessions.
Wear light, breathable clothing: Avoid wearing very dark colours as they attract the suns rays. Choose fabrics that have ventilation or moisture wicking technology that draws sweat away from your body. Embrace shorts! Long pants and lots of layers increase your chances of over heating. Those squats and lunges are paying off so show-off those strong legs.
Wear a hat and seek shade: Shade is our friend, so I am always on the lookout for cooler spots for us to tuck into giving you and your entourage (baby) the opportunity to get out of the direct sun. It's always good to remember to bring a blanket, towel or yoga mat to class to keep you out of damp grass or dirt.
Go slow: This is especially important if you are not used to exercising outdoors. It takes your body about 2 weeks to acclimatize to the temperatures. A sign that your body is adjusting well to the temperature increase is sweating sooner (remember, sweat is your body's natural way to cool itself). Pacing yourself during your workout also ensures that you stay safe and comfortable.
When you need to cool off quickly try these tips:
Pouring cooler water over your forearms can help to reduce your body temperature
Place a cold pack/ or cold water bottle on the back of your neck
Bring a water bottle to spritz your face and a fan to help cool you down
Warning signs & symptoms when exercising in the heat:
Warning signs to pay attention to when exercising outside include feeling dizzy, faint or nauseated. If you experience those symptoms stop your workout immediately, seek shade or cooler temperatures and drink water. Heat exhaustion and/or heatstroke can come on quickly.
Cramps in legs, stomach and arms should not be ignored and should be addressed to prevent further distress. The number one priority for addressing heat exhaustion is to cool the body's core temperature.
The suggestions listed above are a great starting point. Seek medical attention if the symptoms persist. Exercising in groups/pairs in hotter climates is also a safety protocol, avoid exercising on your own in extreme temperatures.
Exercising in the great outdoors is a great way to change up your routine and keep things fresh, but you should always be cautious and aware of your surroundings and modify or adapt to your environment when necessary.
Interested in joining us? Our classes are a great way to meet other new parents. Fitmama Strong Durham has been operating in the Durham Region since 2010. We offer prenatal fitness, prenatal yoga, babywearing fitness, stroller fitness, live-online classes and and on-demand library of workouts. Our in-person and online community is a thriving and welcoming space for you and your littles.
#startwithus and #growwithus by purchasing one of our class passes. We can’t wait to have you join us! (formerly FITMOM Durham)
Updated June 2022, Originally posted July 2015