Summer Workouts: Be cool, everybody.

It’s been a hot one here in the Windy City this summer—we’re talking 100 degrees by noon. We know a lot of you across the rest of the U.S. have been feeling the heat, too.  Some of you may have moved your workouts indoors where you can enjoy the benefits of air conditioning, but for those who brave the white-hot outdoors, we’ve got a few basic reminders—for workout newbies and seasoned athletes alike—to keep in mind.

Wear loose-fitting, breathable clothing.

Make sure your workout apparel is light-weight, breathable, and not too constricting.  A good wicking fabric will keep you feeling cooler by pulling moisture away from your skin, and a loose-fitting technical tee will allow your body heat to escape more easily than something more form-fitting. A good workout cap or running visor will keep the hot sun off your head and face. May we humbly recommend Sweatvac hats and tees? We’re biased, but we think they’re pretty much the best.

Stay hydrated—all day long.

It’s no secret that you need to stay hydrated during your workouts, but don’t forget to drink plenty of H2O regularly throughout the day. It’s easy to forget about those recommended daily 8 glasses when you’re busy at your desk or out running errands. In addition, WebMd recommends drinking at least 15-20 ounces 2 hours before your workout, another 8-10 ounces 15 minutes prior, and another 8 ounces every fifteen minutes during your workout.

And while we’re on the subject of water…

Take a dip in the pool or a cold shower pre and post-activity. While it may seem counterintuitive to shower before you exercise, taking a cold one before your outdoor workout will keep you cooler throughout your ensuing activity.

Break it up.

Try splitting up your workout if it’s especially scorching outside. Do you normally run for 45 minutes? Take a quick twenty minute jog in the morning and again in the evening when the sun isn’t blazing.

Slow it down.

If you feel like you’re struggling, or you can’t do as much as you normally do, don’t be too hard on yourself. It’s rough working out in the heat, and it’s perfectly normal if you’re not quite performing at your best. If you’re cramping or feeling lightheaded, listen to your body and take it easy.

Do you exercise outdoors during the summer? Do you have any tried and true tips that we left out here? Please share!