As the sun blazes overhead, we've all had those summer days where the mere thought of leaving the cool embrace of our air conditioner feels like a Herculean task. And staying active? Well, that seems as likely as making a snowman in the Sahara.
But before you surrender to the siren call of your couch, let's take a moment to consider the epic adventure that awaits outside your door.
The summer heat can be a formidable foe, no doubt about it. It's easy to underestimate its power and fall for the common misconception that exercising in high temperatures is more harmful than helpful.
We've all heard the tales - from friends and family, or perhaps experienced the struggles of attempting a midday jog or an afternoon bike ride under the scorching summer sun. It's enough to make anyone consider hibernation until fall.
But here's the plot twist: staying active in the summer, despite its challenges, comes with a treasure trove of benefits. Physical perks like improved hydration and increased energy levels are just the tip of the iceberg.
The mental rewards? They're the stuff of legends - a better mood, reduced stress, and a sense of accomplishment that no air-conditioned afternoon can compete with.
So, are you ready to embark on this summer saga? Because we're just getting started. Stay tuned as we unravel the secrets to staying active and conquering the summer heat.
Related Article: Here's the Ultimate Hydration Guide to Beat Summer Heat
Why is Summer Exercise More Difficult?
Here's the deal: As it gets hotter, your body works extra hard to keep you cool. This means your heart rate goes up, and you get tired faster. It's like your regular workout just turned into an extreme sport!
If we dig deeper into the details, exercising during the summer can be more difficult due to several factors primarily involving heat and humidity, such as:
Firstly, the high temperatures during summer lead to an increase in our body temperature. Our bodies naturally have a cooling system - sweat - which evaporates and helps to cool us down.
However, when the weather is too hot, this cooling system may start to fail if we're exposed to soaring temperatures for too long. This can result in heat exhaustion, making you feel extremely tired and as if each additional step could be your last. In severe cases, it can even lead to heat stroke.
Secondly, at the onset of summer, exercising can be particularly challenging. This is because our bodies take time to adapt to the increased heat. So, a workout in the heat at the beginning of summer can be more difficult than in the middle because our bodies haven't fully adjusted to the heat yet.
Thirdly, the increased heat and humidity during summer can affect the amount of oxygen available to you while exercising. The hot and humid conditions mean less oxygen is available, making it harder to maintain or increase your pace during a workout. In this way, training in the heat can be somewhat similar to altitude training.
Finally, hydration levels can significantly impact your ability to exercise effectively. During summer, you sweat more; if you're not replenishing your fluids regularly, you can quickly become dehydrated. Dehydration can affect your performance and make exercising feel much harder.
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Busting Summer Exercise Myths
We've established why exercising in hot weather can be challenging, but there are quite a few misconceptions about it that need to be debunked. Here's a detailed discussion of some common myths surrounding exercising in hot weather.
Myth 1: Exercising in Heat Helps You Lose More Weight
One common belief is that working out in higher temperatures will help you burn more calories and lose weight faster. However, this is not entirely true. While you might shed a few extra pounds initially due to excessive sweating, this weight loss is primarily water weight, which you'll regain once you rehydrate.
The key to sustainable weight loss is a consistent exercise routine combined with a balanced diet, regardless of the weather conditions.
Myth 2: More Sweat Equals a Better Workout
Another misconception is that more sweat signifies a better workout. While it's true that you'll probably sweat more during a summer workout, sweating is merely your body's way of cooling down.
It doesn't necessarily indicate the intensity or effectiveness of your workout. Factors like your fitness level, body type, and exercise environment can influence how much you sweat.
Myth 3: Wearing Additional Clothing in Heat Aids Weight Loss
Some people believe that wearing extra layers while exercising in the heat can lead to long-term weight loss. However, this can actually increase the risk of overheating and dehydration. It's best to wear light, breathable clothing when working out in hot weather to help your body cool down effectively.
Myth 4: All Heat Is Created Equal
Dry heat and humid heat affect your body differently during a workout. Humidity can make it harder for your body to cool itself down because the increased moisture in the air slows down the evaporation of sweat. This can make your workout feel more challenging compared to a similar workout in dry heat.
Myth 5: You Can't Suffer Heat Illness if You're Properly Hydrated
While staying hydrated is crucial when exercising in hot weather, it's not a foolproof shield against heat illnesses. Factors like the intensity of your workout, the temperature, and how acclimated your body is to the heat can all contribute to the risk of developing heat-related conditions like heat exhaustion or heat stroke.
The Benefits of Staying Active During Summer
Staying active in the summer brings a whole host of benefits to both your physical and mental health. Here's a breakdown of these advantages:
Physical Health Benefits
In addition to helping you achieve a beach-worthy physique, regular summer exercise can also strengthen your body.
Improved Hydration
Regular physical activity, especially during the hotter months, naturally increases your water intake. This helps maintain balance in your body's fluids, aiding digestion, nutrient absorption, and overall bodily function.
Increased Energy Levels
Exercise boosts the production of endorphins, often called "feel-good" hormones. These endorphins not only promote feelings of happiness but also enhance energy levels, leaving you feeling more energized throughout the day.
Better Sleep
Exercising in the summer, particularly outdoors, can improve sleep quality. Exposure to natural light helps regulate your body's internal biological clock, promoting better sleep.
Enhanced Immunity
Regular physical activity strengthens your immune system, making you more resistant to common illnesses.
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Mental Health Benefits
Not only will exercising and staying active in the warm weather give you a bronzed glow, but it'll also do wonders for your mental health, such as:
Better Mood
Exercise stimulates the production of endorphins, improving your mood. Even a quick jog or a brisk walk in the summer sun can do wonders for lifting your spirits.
Reduced Stress
Physical activity is a great stress buster. It encourages you to focus on your body's movements, helping shift your thoughts away from daily worries.
Improved Concentration
Regular exercise can improve cognitive function and concentration. Whether it's a beach volleyball game or a pool swim, staying active helps keep your mind sharp.
Increased Self-Confidence
Staying active and maintaining a healthy lifestyle can boost your self-esteem and body image. Regular exercise can lead to a better perception of your physical self, which translates into increased confidence.
Related Article: Hydration Is Linked to a Lower Risk of Chronic Diseases & Dying Early, According to a Recent Study
Practical Tips for Staying Active in the Heat
Staying active during the sweltering heat of summer can be a challenge, but it's definitely doable with the right approach. Here are some practical tips to help you maintain your fitness routine without wilting in the heat:
Early Morning or Late Evening Workouts
Beat the heat by scheduling your workouts during the cooler parts of the day. Typically, temperatures are lowest in the early morning or late evening. This shift in timing can make your workout more comfortable and decrease the risk of heat-related illnesses.
Additionally, these times often provide a peaceful ambiance, making your workout experience more enjoyable.
Indoor Exercises or Water-Based Activities
If outdoor exercises feel too strenuous in the summer heat, consider moving your workout indoors. You could join a gym, try an indoor rock climbing wall, or even follow along with a fitness stream or online class at home. Air conditioning can make these indoor workouts far more bearable.
Alternatively, take advantage of the summer season by diving into water-based activities. Swimming is an excellent full-body workout that keeps you cool at the same time. Other options include water aerobics, paddleboarding, or kayaking.
These activities can provide a fun twist to your regular fitness routine while also offering respite from the heat.
The Role of Hydration
When you exercise in the heat, you sweat more, and if you're not replacing those fluids as you go, you can easily become dehydrated. Ensure you drink plenty of water before exercising and continue sipping throughout your workout and after finishing.
Also, you can incorporate DMoose EAAs + Hydration supplement in your routine for full-day hydration and energy, as it has essential amino acids and an electrolyte blend that's easy to digest.
Wearing appropriate clothing can also significantly affect how you handle the heat. Opt for lightweight, breathable fabrics to allow sweat to evaporate and light-colored clothing to reflect the sun's rays. Also, protect your skin with sunscreen and your eyes with UV-protective sunglasses. Consider wearing a hat or visor for additional protection.
Pacing Oneself and Listening to One's Body
It's crucial to remember that your performance may not be the same in hot weather compared to cooler conditions. Heat places extra stress on your body, so you may need to reduce the intensity or duration of your workout. Listen to your body - if you start feeling faint, dizzy, or nauseous, stop exercising, find a cool place, and hydrate.
Stay in the Shade
Choose shaded areas for your workouts whenever possible. Whether it's a tree-lined jogging path or a canopy-covered area for yoga, working out in the shade can help keep you cooler and reduce exposure to harmful UV rays.
Use Cooling Products
Incorporate cooling products into your summer workout routine. Cooling towels, sprays, and even certain breathable, moisture-wicking apparel can provide instant relief from the heat. These products promote evaporation, which can help lower your body's surface temperature.
Remember, safety should be your priority when exercising in hot weather. By following these tips, you can stay active in the summer while minimizing heat-related risks.
Best Exercises for Hot Weather
Summertime workouts can be tough, but you can beat the heat and stay in shape with the right exercises. Whether you're running on the beach or doing yoga at the park, choosing exercises that won't leave you feeling overheated and drained is crucial.
So, what are the best exercises for hot weather? Let's have a look!
Cardio
Cardio workouts can often be a mixed bag - some people absolutely love them, while others aren't as fond. Regardless of your personal feelings, there's no denying that cardio is crucial for achieving a balanced fitness regime and working towards your summer body goals.
At its core, cardio is any exercise that raises your heart rate to a specific level. The aim is to hit between 55% and 85% of your maximum heart rate.
For instance, a 25-year-old aiming for 75% of their maximum heart rate should keep their heart rate around 146 beats per minute during the workout. Top cardio exercises for men typically include high-intensity activities like sprints or jumping rope.
To get the most out of your cardio workout, try to include 20 to 40 minutes of jogging, either on a treadmill, using an elliptical, or even just running around your neighborhood.
Squats
Squats are among the most adaptable exercises you can do. They're suitable for both workout pros and gym novices, assisting you in reaching your fitness goals. When executed properly, squats target your quadriceps, hamstrings, and glute muscles. Plus, if you maintain a firm core during the exercise, squats can also contribute to abdominal development and toning.
The best part about squats is that you can do them almost anywhere. If regular squats are too easy, add a kettlebell or dumbbell for extra weight. Regardless of your prop, you should aim for 3 sets of 8 to 12 reps per set.
Planks
Performed correctly, planks - be they full or elbow planks - are excellent workouts for your abs and back. They not only boost core strength and stability but also help sculpt a beach-worthy torso.
Planks can be challenging, so finding a balance between working within your comfort zone and pushing your boundaries is crucial. If you're a beginner, start by holding your plank for 30-second intervals. Aim to set and achieve a new duration goal for those already familiar with their plank endurance every alternate workout day.
Push-Ups
Push-ups are a timeless workout staple, often considered the standard test of a man's strength. They're a go-to exercise in any gym due to their effectiveness in working the chest, shoulder, and arm muscles.
What's fantastic about push-ups is the room they offer for creativity. A wider arm placement during the exercise targets your chest muscles more while keeping your arms closer to your body increases the workout intensity for your arms.
Yoga
Yoga is an ideal form of exercise in hot weather because of the multiple benefits it offers. The heat naturally enhances muscle flexibility, making the body more pliable and the poses easier to achieve.
Additionally, the warmth stimulates vasodilation, leading to improved blood circulation. This means more oxygen and nutrients reach the muscles, improving endurance and stamina. Moreover, practicing yoga in a hot environment encourages increased sweating, helping to detoxify the body and boost overall health.
The accelerated heart rate and metabolic activity associated with hotter temperatures may also lead to more significant calorie burning, supporting weight management. Beyond physical benefits, hot weather yoga also cultivates mental resilience. The discomfort of the heat demands greater focus on breath and poses, enhancing mindfulness.
Lastly, exercising regularly in the heat helps the body acclimate to high temperatures, a boon for those living in hot climates or athletes preparing for events in warm conditions. However, it's essential to remember to stay hydrated, take breaks as needed, and listen to your body to avoid overheating or dehydration.
Embrace the Summer Heat
Summer is often associated with brightness, warmth, and vitality, but it's also a season of hope and belief. From a spiritual perspective, summer represents a time of growth and production. It's a period to build on your spiritual foundation, mature, and work on personal development.
The very heat that draws us out can also drive us back inside, perhaps making us irritable and uncomfortable. Yet, this is part of the process of growth and transformation. Just as plants develop deep roots during the hot summer months, so too do we have the opportunity to grow and strengthen our inner selves.
Summer encourages us to be hopeful and positive in its abundance and vitality. It's a time when we can feel expectant, knowing that good things are in store. The fresh energy of summer inspires us to set goals and plan times of renewal. Even as summer ends, it gives us reasons for hope as we witness the impactful changes of autumn.
In Benjamin Alire Sáenz's words,
"Summers had a logic all their own, and they always brought something out in me. Summer was supposed to be about freedom and youth and no school and possibilities and adventure and exploration. Summer was a book of hope. That's why I loved and hated summers. Because they made me want to believe."
So, create your own summer activity plan, as it is a fantastic way to stay active and make the most of the sunny season. Whether it's early morning yoga, an afternoon swim, or an evening walk, find activities you enjoy and schedule them for your day. Remember, the goal isn't to exhaust yourself but to celebrate your body's ability to move and stay active.
Bonus: Here's a friendly challenge for all our readers: commit to staying active this summer and share your progress with us. We'd love to hear about it, whether it's reaching a certain number of steps each day, mastering a new water sport, or simply spending more time outdoors.
Share your experiences on Instagram with the hashtag #SummerActiveChallenge and tag DMoose. Not only will this keep you accountable, but it will also inspire others to join in the fun.
Double Bonus: Don't forget to check out our newly launched supplement DMoose Electrolyte Capsules. It keeps you hydrated and replenishes the lost energy and minerals from the body to beat the summer heat and perform at your peak!
Remember, every step you take, every stroke you swim, and every cycle you ride counts. Let's embrace the heat, celebrate our achievements, and inspire one another to stay active this summer.
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The Bottom Line
Exercising during summer can pose unique challenges, primarily due to increased heat and humidity. As temperatures soar, our bodies work overtime to maintain our core temperature, causing our heart rate to spike and tire us more quickly. It's as if your routine workout has just leveled up in difficulty!
Hydration plays a crucial role in effective workouts. Sweating more during summer workouts can lead to rapid dehydration if fluids aren't replenished regularly, affecting performance and making exercise feel harder.
Despite these challenges, it's important not to fall for common misconceptions about exercising in hot weather. For instance, while you may sweat more and lose weight initially during a summer workout, this weight loss is mainly water weight, which will be regained once you rehydrate.
Staying active during the summer has many physical and mental benefits. To stay active during the summer, consider adjusting your workout schedule to cooler parts of the day, moving your workout indoors, staying hydrated, wearing appropriate clothing, pacing yourself, and listening to your body. The shade and cooling products can also help keep you comfortable during your workout.
Summer exercises like cardio, squats, planks, push-ups, and yoga can help you stay fit without overheating. Remember, the goal is to enjoy the process of staying active, not to exhaust yourself. Embrace the summer heat and celebrate your body's abilities.
Reading List
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- Jackson, Erica M. "STRESS RELIEF: The Role of Exercise in Stress Management." ACSM's Health & Fitness Journal, vol. 17, no. 3, June 2013, p. 14. journals.lww.com, https://doi.org/10.1249/FIT.0b013e31828cb1c9.
- Mandolesi, Laura, et al. "Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits." Frontiers in Psychology, vol. 9, Apr. 2018, p. 509. PubMed Central, https://doi.org/10.3389/fpsyg.2018.00509.
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