Have you seen those headbands “I don’t sweat, I sparkle”? Yep, those. They make me laugh. In a good way! While I do like girly things, I’ll tell you right now; I sweat. There are literally puddles of sweat on the floor of the gym or drops of sweat on the road beside me as I run. It’s not cute. I wish I sparkled when I sweat but ya know, it’s just not meant to be.
Which leads me into my topic of working out in hot weather.
Right now, as I write this, it is 9:00 at night and the heat index outside is 105. Y’all. It’s DARK and it’s that hot. What in tarnation is happening right now?
Don’t get me wrong, I love hot weather. But I’m not a fan of instant sun burn upon walking out the door. Know what I mean?
Considering that it is physically impossible to stay completely cool in this kind of heat, let’s talk about how to safely workout in hot weather.
Plus! I have a freebie of my top 5 crazy-cheap must have products for helping you stay as cool as possible during these ‘dog days’ of summer, so be on the lookout!
OKAY! Let’s get started.
Working Out In Hot Weather Tip #1 – Workout Early
For the love of dumbbells, do not go for a run or decide to do an outdoor workout at noon or right after work during the hottest parts of the day.
First of all, it’s just not smart. The UV rays of the sun and the heaviness of the heat will quickly zap your body of moisture and energy. Besides the obvious of possible heat exhaustion, or God forbid, heat stroke; overheating can cause a bit of blurry vision and fuzzy thinking.
Even if you’re working out in a gym with AC, going at noon makes it hard to recover from sweating and you will sweat the rest of the afternoon, and let’s be honest, that’s just simply not pleasant in your work clothes.
So! Get up and go early. Before the heat of the day, and the sun beating in the windows of the gym or beating on your back during a run, allows you to get a better workout in. Not only get a workout in, but to workout a bit more safely.
When you get home and it’s time to get ready for work, take a cool shower. I’m not talking freezing but definitely not a hot shower. You don’t want to add to the heat of your body, but if it’s too cool then your body will struggle finding that middle ground.
Taking a cool shower will allow your body to cool down and be ready for the work day.
Working Out In Hot Weather Tip # 2 – Hydrate Hydrate Hydrate
I’m pretty sure this one is obvious, but let’s dig in a little bit deeper into hydration.
When you’re working out while it’s so hot, your body obviously gets hotter than normal, right? This however, doesn’t mean to drink colder water.
Oh girl… yes, I’m going there. While I love my water absolutely ice cold…. I’m talking almost frozen. But, that’s not the best idea for such hot weather.
If you down a bunch of cold water while you’re so hot, your body is fighting the heat already, but then to fight to warm up that ice cold water, your body gets confused.
That said, make your water a bit more at room temperature. This way your body isn’t fighting to warm up the cold while also fighting to cool the body down from the heat.
I know that might be a bit confusing, but the bottom line is this:
Drink room temp water while working out. The room temperature water will get you hydrated without confusing your body. Alrighty? Okay! Let’s move on.
Working Out in Hot Weather Tip #3- Cool Clothing
Let’s talk clothes for a jolly quick second, shall we? Girls love clothes. I mean… I know I do. Just because my style tends to be that of a struggling seventh grader who likes black and gray, that doesn’t mean I don’t like clothes.
Cool clothing while working out in the heat is an absolute must. So… what exactly does that mean?
It means a couple of things:
- Wear shorts. Whatever level of comfort of shorts that means to you, let your legs breathe and have air. Believe me, it makes a huge difference.
- Avoid heavy cotton. This is strictly my personal preference. I have found that cotton shirts just don’t breathe, plus they stick to your skin and for this weirdo, clothes sticking to me is not okay. I like to grab the slick polyester type material that breathes or the super soft cotton that DOES breathe. One of my favorite shirts is found on Just Strong Clothing It’s a fantastic shirt that not only breathes well, but it has a great saying of “weights before dates”. It’s fantastic, it breathes, and it’s cute. What more could you ask for? A discount? Okay! Use Discount code AGEORGE10 at checkout and voila! Discount.
- Grab a headband. A thin headband that will keep your hair out of your face and catch the sweat. Seriously, you do not have to spend a lot of money on headbands. There’s no sense in that. Just grab our Sparkle Sweat headband from amazon for $8 and you’re all set.
You’re a smart girl… So be smart! 🙂
While working out in the heat can add a certain intensity to your workout that will help you burn more calories in a shorter amount of time, you must be smart. If at any moment during your workout you feel light headed or dizzy or anything of the sort, slow down and grab some of that room temp water.
You’re a smart girl and you know how to watch for things to make sure that they don’t head south. Use your noodle, sister!
You will reach your goals, but pushing yourself past your limit physically and hurting yourself will push those goals further away instead of closer!
That said, if you need to, just adjust your workout time to be earlier in the day while it is still fairly cool and keep your water at room temperature. This will help avoid any weird side effects of ice cold water hitting your hot body. Whoo girl, yes that was a pun and yes, it was intended.
Okay moving on.
Last but not least, cool clothing. Avoid cotton and make sure your workout clothes for the heat pull the moisture away from you instead of allowing it to sit on your body. And when you run, don’t be afraid to run in a sports bra. Oh yeah, I went there. You’re not trying to be sexy, it’s hot as Hades outside and girl, you’ve got goals.
Here’s what I’ve learned. Instead of complaining about the hot weather and how hard it is to get any good runs or workouts in without your skin sweating off of your body… I’ve learned to try to embrace it and work with it not against it.
So! Enjoy your workouts, stay safe, and hydrated in your workouts!
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