Hey Angels and Alphas,
The Summer season is an amazing opportunity (and a great time) to increase your activity level and enjoy outdoor exercises like walking.
However, the scorching heat can pose challenges to your walking routine.
To help you stay on track and continue walking all summer, we’ve compiled seven hot-weather hacks that will keep you cool, hydrated, and motivated.
Let’s dive right into it!
#1 Invest in the Right Hot Weather Gear
When it comes to hot weather walking, choose your attire wisely. Avoid cotton T-shirts and spandex leggings, as they trap heat and sweat. Instead, opt for light-colored shirts, tank tops, and shorts made of moisture-wicking materials designed for exercising in extreme temperatures.
These fabrics keep your skin dry, make you feel cooler, and provide better comfort. Additionally, don’t forget to wear a lightweight hat and sunglasses to protect your face and eyes from the sun.
#2 Walk Early or Late in the Summer
Timing is crucial when it comes to walking in hot weather. During the summer, the sun’s UV index is highest between 11:30 a.m. and 1:30 p.m., and the temperatures are at their peak.
Therefore, it’s advisable to schedule your walks early in the morning or late in the evening. Exercising during these cooler hours not only helps you avoid extreme heat but also reduces the chances of skipping your walk altogether. An early morning walk can boost your metabolism, while an evening walk can aid digestion.
#3 Split Up Your Workouts
Long-distance walking can be challenging in extreme heat, especially if you’re not an early riser. Instead of attempting a two-hour walk in the scorching sun, consider splitting it up. Walk half the distance in the morning and the other half in the evening.
Alternatively, you can split your workout into two sessions by starting outdoors and finishing on a treadmill. This way, you can still achieve your walking goals without enduring the intense heat for an extended period.
#4 Find Shade and Wear Sunscreen
Seeking shade is a smart strategy to stay cool during your walks. If your neighborhood lacks shady trees, consider driving to a trail or a multi-use path away from direct sunlight. Walking on hilly terrain not only provides shade but also burns more calories, allowing you to accomplish your fitness goals without having to walk as far.
Remember to wear lighter-colored clothing and apply high SPF sunscreen to protect your skin from the sun’s harmful rays. If you prefer indoor workouts, you can listen to an audiobook while walking on a treadmill.
#5 Get Serious About Hydration
Hydration is crucial, especially when walking in hot weather. If you plan to walk for more than 30 minutes, it’s essential to carry a water bottle or hydration pack. Staying hydrated throughout the day, not just during exercise, improves your overall health, performance, and weight-loss goals. Consider consuming a hydration beverage with electrolytes, as these important minerals are lost through sweat. Electrolyte-enhanced water or sports drinks can help replenish your body’s electrolyte balance.
#6 Consider Cutting Back on Caffeine
Caffeine, found in beverages like coffee and tea, can have a diuretic effect, increasing fluid loss through urination. While small amounts of caffeine are generally acceptable, excessive consumption can lead to dehydration. If you have cardiovascular risk factors such as high blood pressure or high cholesterol, it’s advisable to avoid caffeine before your workout, as it may increase the risk of blood clots. Opt for hydrating alternatives like herbal tea or infused water.
#7 Listen to your Body and Adjust your Intensity
During hot weather walks, it’s crucial to listen to your body and adjust the intensity of your workout accordingly. High temperatures and humidity can put additional strain on your body, so it’s essential to be mindful of any signs of overheating or exhaustion. If you start feeling dizzy, lightheaded, or experience excessive fatigue, it’s time to take a break, find shade, and hydrate.
Consider shortening your walk or reducing the intensity by slowing down your pace. It’s important to prioritize your safety and well-being above all else, so be flexible and make adjustments as needed to ensure a pleasant and healthy walking experience in hot weather.
Bringing it all together…
By following these seven hot-weather hacks, you can continue your walking routine throughout the summer while staying comfortable and safe. Remember to invest in suitable hot weather gear, choose the right time for your walks, split up your workouts if needed, find shade, prioritize hydration, reduce caffeine intake, and monitor your urine color. With these tips in mind, you can make the most of the summer months and enjoy the benefits of walking while keeping cool.