When the temperatures are rising, it can drive some crazy or make them too lazy to get out of the bed for a workout. After exercising in cooler temps, hot and humid days can feel overwhelming. The hotter the temperature, the more risk for dehydration, especially during an intense workout. Running, biking, hiking, even walking feels harder in the heat.

Here are some tips to help you get through your summer workouts:

1.Hydrate yourself –
This goes without saying but the first and foremost thing to keep in mind is hydrate yourself. The more liquids you fill yourself with, the lesser you are prone to fall sick or dehydrate yourself. When to do it? Two hours before workout and sip 4-8 ounces every 15 minutes during exercise. This will also help you stay away from dizziness, cramps and headaches.

 

2.Wear the right clothes –
Clothing plays a big role during summer workouts. Wearing tight fitting and full sleeve clothes will only make you feel irritated. Lightweight and breathable clothes will are sure to comfort during workouts. They pull moisture away from your skin, so you really do feel cooler.

3.Take cold showers –
It might sound odd, but showering before a workout with cold water not only helps you freshen up but also, helps your body to cool down. Carry a spray bottle with cold water and try spraying every now and then on your face and neck to feel less sticky and refreshed. You can also spray some on your hands, legs and body.

4.Change workouts –
Since the hot weather is going to be around for a few months, adapt your workout accordingly. On hot and humid days, choose cooler cardio activities like biking in the wind, swimming in cold water, jumping rope, running up and down your stairs, or doing strength training routines at home.

 

 Reference:

https://greatist.com/fitness/how-rock-summer-workout-despite-heat

http://www.shape.com/fitness/tips/tips-working-out-summer-heat