10 Hot-Weather Hacks to Keep Walking All Summer

The summer months are typically the time to quickly increase your level of activity by taking more time exercising outside and experimenting with new things like walking, swimming and cycling. As the temperatures start to increase extreme heat could be a challenge particularly when trying to improve your step number.

Here are ten tips to keep you focused on your exercise regimen throughout the summer seasons:

INVEST IN THE HOT WEATHER Equipment
Spandex leggings and cotton T-shirts don’t make the ideal choice for a hot conditions because they absorb the heat and sweat. You should instead invest in lighter-colored clothing, tanks tops and shorts that are made from fabric that wicks moisture to allow you to exercise in the outdoors at extreme temperatures. These clothes will keep your skin moisturized and help you feel more cool and feel more comfortable. Also, it’s a good idea to wear a light hat and sunglasses to protect your eyes and face from UV rays.

AVOID a EARLY GREENWAY OR LATE in the summer months.
Although a mid-morning or afternoon exercise is a good option in summer and autumn, during the summer months, it is recommended to avoid the time when sun’s UV index can be most high between 11:11 a.m. between 11:30 a.m. and 12:30 p.m. Also, add the increasing temperature during these times of the day and you can see why early mornings and evening hours are ideal alternatives for fitness. Making sure you exercise earlier in the day can also reduce the likelihood that to miss your exercise completely.

Additionally, working out during the early hours of the day could assist to improve the metabolism and taking an evening stroll can help digestion. If you choose to take an evening stroll, make sure to do it at least 8 p.m. as the sun starts to get dark.

DO NOT BREAK UP YOUR WORKOUTS.
If you’re a fan of long distance walking making sure you get in all your miles in one go isn’t easy in the heat of summer, especially when you’re not an early dawner. Instead of going on the two hours of a walk in sweltering temperatures, think about breaking the walk into two parts, doing half of the walk during the day while the remaining half at night.

You can also divide your workout into the same time by going outside before then running with a treadmill.

SEARCH FOR SHADES AND DRESS SUNSCREEN
There aren’t all areas filled with shaded trees This is the reason it’s always recommended to dress in lighter shades during the summer months and to use a high-sPF sunscreen. If you be required to drive there, consider taking an area of trail or multi-use pathway away from direct sun to keep cool. If you’re able to stay far from asphalt (which retains heat and absorbs it) it’s more beneficial. Walking over hills will also result in more energy being burned as you don’t have to travel as far you would normally in order to get the similar results in weight loss. It is always possible to take a listen to an audiobook or get your exercise accomplished with a treadmill as well.

GET SERIOUS ABOUT HYDRATION
If you plan to run for longer than 30 minutes at one period of heat is a great idea to bring the container of water or hydration backpack. Drinking water throughout the day, not just during exercise, will help improve your health and performance as well as your weight loss goals. It’s also an excellent suggestion to consume an electrolyte-rich drink to help you stay hydrated essential minerals, which are eliminated through sweat.

CONSIDER RECUTING CAFFEINE
Though small amounts of caffeine are okay however, caffeine can have the effect of diuretic. It is also recommended to avoid caffeine before working out if you are suffering from high risk of cardiovascular disease, such as hypertension or high cholesterol, as certain studies suggest it may raise the chance that blood clots will form.

Monitor your urine color
One method to tell if your well hydrated is by observing the colour of the urine you drink. It’s not just useful during your workout, as well as in the days leading up to an intense workout. A urine that appears cloudy or dark in hue indicates that you are required to boost your hydration levels as lighter, light the urine can indicate that your water levels are right up to par.

DO YOURSELF ASSESSMENT BEFORE AND BAFTER
A quick method to check the amount of water you drink is to test your weight prior to and following the workout. The average weight of every one pound that you lose is equivalent roughly 16 ounces fluid. If you want to make sure that you’re well-hydrated try to replenish that with an additional 6-8 8 ounces. The occasional pound of weight loss after lengthy workouts is not unusual however if you’re experiencing dramatic drops, chances are that you’re dehydrated in your training and you’ll require additional fluids.

AVOID AN OTHER REHYDRATION BEVERAGE AS A RESISTANCE
When it is extremely hot or for workouts that last more than one hour long, beverage for athletes may be necessary to replenish electrolytes lost and sodium. Be sure to look to the one that’s not concentrated or processed because they may be high in sugar as well as sugar-based sweeteners. A good alternative is coconut water. It will help to hydrate you as well as provide electrolytes. Also, you can look into chocolate milk. It contains a great mix of protein and carbohydrates to aid in recovery of muscles as well as providing vitamin D and vitamins A, magnesium and calcium.

PLANN Ahead FOR LONGER WALKS
If your walk is longer than an hour, you should plan in advance by picking the route that will allow the possibility of refilling at a fountain. A different solution is to plan your route ahead of time and store another water bottle or two at specific points in order to not have to carry additional weight.

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