As summer draws near, if you like to exercise outside, it may be time to make a few adjustments to your workout. Marni Sumbal, a prominent exercise physiologist and board-certified sports dietitian, shares her top tips for adjusting to warm weather workouts
Reduce the intensity, stay inside or work out during off-peak hours.
For the first month of hot weather, scale back until your body adjusts to the heat. Pushing too hard too soon can lead to fatigue or injuries. If you don’t want to reduce the intensity, work out either early in the morning or later in the evening, when the sun is down. You can also spend at least part of the workout indoors.
Hydrate.
You will sweat more in the summer, which can cause headaches, nausea or fatigue. During a 60-minute workout, drink 20 to 28 ounces of either water or a sports drink. Sports drinks can be especially helpful because they contain carbohydrates as well as electrolytes. Afterward, she suggests either tart cherry juice to help with inflammation or orange juice that quenches thirst and contains potassium.
Warm up
Do some dynamic stretches (movements while stretching) to activate the muscles, increase the blood flow and to get full range of motion.
Cool down
Take a cold bath (not ice) or a put a cold rag around your neck to reduce the body’s temperature. This helps you recover quicker by lowering your heart rate and increasing your appetite.
Soak in Epsom salt
This repairs muscle damage and offsets delayed inflammation. About an hour after the cold shower, add 2 cups of Epsom salt to a lukewarm bath. Make sure the magnesium is absorbed, so soak for 20 to 40 minutes. If a bath isn’t an option, scrub Epsom salt into your skin during a shower.
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