The sun’s out and temperatures are rising – sometimes a little too high, so what are you supposed to do about working out?
Should I exercise indoors or outdoors?
That depends on how hot it is. Research shows that exercising outdoors can boost your energy levels, improve stress levels, and increase your body’s levels of vitamin D, which is essential for maintaining healthy bones, boosting your mood, and may even have a part to play in weight loss.
But you’ve got to weigh the benefits up against the downsides of extreme heat. Read our guide to avoiding heat exhaustion and heatstroke for more, but in short, spending time in extreme heat can lead to potentially serious health issues.
Where possible, do your workout indoors and enjoy that sweet, sweet aircon.
Exercising outdoors
If you really want to get some fresh air as part of your workout, do it early in the morning when temperatures aren’t as high as they are later in the day. Avoid being out in the sun when the sun’s at its strongest, which in Florida is between 10am and 2pm.
Use a broad-spectrum sunscreen that’s at least SPF30, even if you’re out early in the morning, and wear light-colored, loose clothing. Have water to hand and make sure you drink it throughout your workout.
How do I stop myself from getting too hot?
No one likes being sticky and sweaty, especially if there’s thigh chafing too. As well as wearing light clothing, look for sweat-wicking (also called moisture-wicking) workout clothes, which pull moisture away from the body and can keep you comfortable and dry.
Try ‘pre-cooling’ by having a cool shower before your workout. There’s a point when your body gets so hot that your performance suffers (e.g. you won’t run as fast or lift as much), but studies show that lowering your core temperature with a cool shower first can help your performance stay high for longer.
What’s the best way to stay hydrated?
It might seem like you need a special ‘hydrating’ drink, but it’s not necessary. These drinks are often full of sugar and high in calories, so stick to water. Sip regularly before, during, and after exercise to maintain a healthy level of hydration.
My muscles are hot, so I don’t need to warm up first, right?
You may be tempted to forget the stretch and get stuck in, but don’t fall victim to this way of thinking!
While it may seem like your muscles are warm enough due to the weather, dynamic stretches are still super important to prevent injuries. Properly warmed up muscles are much more coordinated and have fewer unintentional jerky movements, which will help boost your soccer game when you’re out on the field.
