Keep Your Cool When Exercising in the Heat

Wellness of Water at Spectrum Resort Orlando

Exercising in hot weather can be challenging, but with the right precautions and strategies, it can still be a safe and enjoyable activity. Here are some tips for exercising in hot weather:

Tips for Exercising in the Heat

Stay Hydrated
It’s crucial to drink plenty of water before, during, and after exercise in hot weather. Dehydration can lead to heat exhaustion or heat stroke, which can be dangerous. Aim to drink at least eight glasses of water a day, and bring a water bottle with you during your workout.

Choose the Right Time
Try to exercise during the cooler parts of the day, such as early morning or evening. Avoid exercising in the middle of the day when the sun is at its strongest and temperatures are highest.

Dress Appropriately
Wear light-colored, loose-fitting clothing made of breathable fabric such as cotton or moisture-wicking material to help keep you cool. Avoid dark colors as they can absorb more heat.

Apply Sunscreen
Protect your skin from the sun’s harmful rays by applying sunscreen with at least SPF 30 before exercising. Reapply every two hours or after sweating or swimming.

Take Breaks
Don’t push yourself too hard, take frequent breaks to rest, and cool down. Stop exercising if you feel lightheaded, dizzy, or nauseous.

Find Shade
If possible, exercise in shaded areas, such as parks with trees or covered outdoor spaces. This can help you avoid direct sunlight and stay cooler.

Modify Your Workout
During hot weather, consider modifying your exercise routine to include lower-intensity activities, such as walking, yoga, or swimming. You can also reduce your workout time or take more frequent breaks to cool down.

Refresh with a Swim

Swimming can certainly help cool you down, especially if you are swimming in a cool pool on a hot day. The water can provide a refreshing break from the heat and can help regulate your body temperature by absorbing heat from your body. Spectrum Resort Orlando offers an amazing inground pool at the center of its courtyard, providing the ideal respite from the Florida heat or a strong workout!

When you swim, the water around you helps to conduct heat away from your body, which can be very effective in reducing your body temperature. Additionally, when you swim, your body sweats less because the water keeps you cool, and you can continue to exercise without overheating.

It’s important to note, however, that swimming may not always be the best way to cool down, especially if the water is too warm. If the water is warmer than your body temperature, swimming may actually make you feel warmer rather than cooler. Additionally, swimming in cold water can be dangerous and lead to hypothermia, so it’s important to be mindful of the water temperature and your own limitations.

Overall, if you’re looking for a refreshing way to cool down on a hot day, swimming can be a great option, but be sure to take appropriate precautions and stay safe.

Optimize Your Recovery Post-Workout

After you finish your workout, it can be tempting to call it a day with your fitness routine. However, if you aren’t engaging in any rest or recovery activities, you aren’t doing your body justice. Not only can some of these recovery tools nourish your body and mind post-workout, but they can also lead to more muscle gain, weight loss, and most importantly, prevent injury.

Don’t push yourself too hard, take frequent breaks to rest, and cool down. Stop exercising if you feel lightheaded, dizzy, or nauseous.

Building stronger muscles is a good thing, but it can cause them to become tight as they are constantly forced to contract. Do a mix of dynamic and static stretches (think: walking knee hugs into a standing quad stretch) after you cool down from a workout to ensure that you lengthen the muscles that you worked.

Do Breathing Exercises
Breathing can be an effective tool to jump-start your recovery.Try box breathing by breathing in the nose for four seconds, holding your breath for four seconds, breathing out the mouth for four seconds, and then holding for four seconds. Repeat this process for five minutes.

Bathe in Epsom Salt
Soaking your muscles can do a body good. Epsom salt has been used for centuries as a pain reliever and muscle relaxer. Just pour a handful into a nice hot bath and soak for a half-hour to allow the magnesium to work its magic on tired or overworked muscles.

Take Rest Days
Don’t overlook the importance of a rest day for your body to recover so that it can then continue to perform at higher intensity levels. Exercising adds stress to the body, and too much of it is not a good thing. You should schedule at least one-to-two days a week when you let your body truly recover.

Eat Protein
Adequate protein intake is a necessity to recover from strenuous exercise. Strive to include a protein source at every meal to ensure you are getting enough to rebuild your muscles. Plus, be sure to take your Omega-3s (i.e. fish oil, or omega-3 fatty acids) as they have a strong anti-inflammatory effect that can help keep your brain and joints healthy.

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