Summer Workouts 101: How To Train Hard and Stay Safe in the Heat

It’s officially summer in Texas, but that doesn’t change the fact that exercise is important year round, no matter the forecast. But when the temperatures reach the triple digits, it’s easy to lose your resolve and motivation to go outside, let alone go anywhere to exercise. At SWEAT in Dallas, TX, we provide a temperature-controlled training environment where you can work out regardless of the weather, but we also have the tips you need to stay safe when you’re feeling like braving the heat and taking your workout outdoors. 

Stay Hydrated

Staying hydrated is the most essential aspect of working out in the heat. According to the American Council on Exercise, your body needs seven to ten ounces of fluids for every ten to twenty minutes you exercise. But, since you’ll definitely be sweating a lot more when you’re working out in the heat, it’s important that you inflate that number. 

The total amount of water required per outdoor workout will vary among individuals based on their body composition and the duration of their workout, but even still, drinking plenty of water before, during, and after your outdoor workouts is key to your safety, health, recovery, and results. Never begin an workout in the heat without first adequately hydrating your body; otherwise, you will feel the effects, deplete your body, and increase the risk of heat-related symptoms.

Take Your Water to the Next Level

It’s important to break a sweat daily to eliminate toxins and to promote general health, but when you sweat, your body loses sodium, which is an essential nutrient that’s important for regulating different bodily processes. Sodium is necessary to balance bodily fluids and support muscle and nerve health. When you sweat, your body loses sodium, and it’s important to replenish that lost sodium to balance your system. This is important during an indoor workout but it’s even more important if you’re working out in the heat. 

One of the easiest and most enjoyable ways to replenish your sodium levels is with a natural electrolyte supplement. There are plenty of natural electrolyte powders that you can add to your water bottle to maintain hydration and replace lost sodium during your workouts. When shopping for one of these supplements, choose one without any artificial sweeteners, preservatives, or unnatural ingredients. One of the benefits of adding a little electrolyte powder to your water is that it can make your normal water taste a lot better, motivating you to drink even more throughout the day.

Train at the Coolest Times of the Day

If you want to work out outdoors in the heat, the early mornings and evenings will be the best options because the sun won’t be at its highest, but remember that that doesn’t mean it won’t be hot. While you may not get a respite from the heat, you won’t have the added effect of the sun glaring down at you during your workouts.

Hit the Pool

Water workouts are a perfect solution for those who want to take their cardio outside but don’t want to feel the full effects of the Texas heat. Swimming is an aerobic activity that will strengthen and tone your muscles and build your endurance. If you have a pool, try spending some time swimming laps laps each week to change up your normal workout and shock your muscles, or visit your local community pool to take advantage of a lane in the lap pool. 

Not a Fan of Outdoor Workouts in the Heat? Sweat at SWEAT

If you’d rather not exercise outside for the next several months, there is another way. At SWEAT, we have state-of-the-art cardio equipment, free weights, resistance machines, group classes, and the environment you need to stay cool while breaking a sweat. Plus, our personal trainers can design a workout that will help you reach your fitness goals as quickly as possible so that you can get swimsuit ready and feel more confident at the only place it’s worth spending outside in the heat: the pool. Contact us today at SWEAT in Dallas, TX, to learn more about memberships, personal training, and our facility.