How to Safely Exercise Outdoors When It’s Extremely Hot Outside

“This conversation was sponsored by BODYARMOR Sports Drink. All ideas and opinions are 100% my own.”

Do you exercise outdoors during the summer? Your summer exercise routine doesn’t have to end just because it is hot outside to exercise outdoors. But it is important that you use extreme caution and use our safety tips. Our safety tips will ensure that you know what it takes to safely exercise outdoors when it’s extremely hot outside. Just being outdoors in Texas can easily make you feel like you are melting without even exercising so we know first hand how important it is to follow these tips in order to prevent heat-related illness.

Fill Up on Water

Dehydration and extreme heat is a recipe for disaster. When your body is dehydrated, it can make you feel exhausted or ill. The best way to prevent dehydration is to fill up on water hours before you plan on exercising outdoors in the heat. When your body heats up, your body starts producing sweat as an attempt to help your body cool itself. Without enough water in your body, it won’t be able to produce sweat and you are more likely to overheat. Keep a water bottle filled with water handy while you are working out.

Load Up on Carbs

Your body needs additional carbohydrates throughout the day if you plan on exercising outdoors in the heat. The carbs help give you additional energy during an intense workout. Carbs are not your enemy but when it is hot outside we suggest avoiding dry ingredients. When you eat dry ingredients, your body uses more water to process it.

We suggest eating a small snack about 30 minutes before you head outdoors to exercise in the heat. Opt for eating fast acting carbs that aren’t going to leave you feeling sluggish. Try eating a snack of fresh fruit, smoothies, oatmeal topped with fresh fruit, greek yogurt with fruit, brown rice, sweet potatoes, vegetables with chicken and rice, or protein shakes.

You can add refined carbs if you plan on eating them several hours before working out. Pasta, bagels, whole grains, and potatoes are excellent for carb loading before working out in the heat.

Check the Weather Forecast

Always check the weather forecast before heading outdoors to exercise. During the summer, the National Weather Service issues a heat warning to warn you that the temperatures outside are dangerous. When there is a heat warning in place, it is best to pick a safer time to workout or head indoors for today’s workout. No need to pass out or get sick from when you exercise outdoors in the extreme heat. Heat-related illnesses are more likely to occur when there has been a heat warning placed in your area.

Don’t forget to check for Ozone alerts too. Living in the DFW metroplex we receive alerts when the ozone levels are a problem.  Ozone levels are monitored and predicted by the (Environment Protection Agency (EPA). Ozone causes the outdoor air to be deemed unsafe. It can cause respiratory distress when you breathe in the toxic respiratory agent for long periods of time or have breathing difficulties such as asthma, COPD, or other ailments.

Get Acclimated

If you aren’t used to exercising when it is hot outside, it is important that you get acclimated before heading outdoors for an intense cardio workout such as football, soccer, running, speed walking, etc. Overdoing it when you aren’t used to working out in the heat can increase your risk of heat-related illnesses. It is better to slowly build up your intensity and the duration of your workouts when exercising in hot weather.

Acclimating your body to the extreme temperatures helps reduce your chances of heat-related illnesses and helps your body perform better in the heat. It takes 10 to 14 days to fully acclimate yourself to the extreme summer temperatures unless you have been working out as temperatures slowly climb. Also, if you skip if you haven’t worked out in several days outside, you should re-acclimate your body for several days before returning to your normal outdoor workout routine.

Wear the Right Clothing

Anytime you are outside in the heat, you should always opt to wear light-colored clothing that is breathable. We love the moisture wicking athletic wear the best because it is designed to help keep you cool. Wearing dark-colored clothing attracts the heat and increases your chances of overheating.

Listen to Your Body

Heat-related illnesses should be taken seriously because if the symptoms are ignored, it could lead to stroke or possibly even death. If you are feeling dizzy, lightheaded, cold and clammy skin, confusion, muscle cramps, stomach cramps, nausea, or vomiting, you need to stop exercising and find a cool spot to cool off preferably indoors. As long as you aren’t vomiting, slowly sip on water or even BODYARMOR SuperDrink™ to help replenish lost electrolytes.

Slow Down

As temperatures rise in the summer, it is important to remember that now isn’t the time to overexert yourself. It is better to slow your pace or even take breaks throughout your workout. Slowing your workout isn’t going to be the end of the world. Instead, focus on completing your workout without compromising your health.

Move Your Workout

Find a shaded trail or opt to move your workout indoors when you feel that it is way too hot to workout outdoors. Staying out of the direct sunlight will help keep you cooler when you are working out. Your health is your number one priority and moving your workout is for your safety.

Pick the Right Time

We suggest that you get up early and knock out your workout as early as possible. Please use our night time safety tips to help keep you safe if it is still dark outside. It is best to work out in the early mornings when temperatures are lower outside than any other time during the day. If you aren’t a morning person, it is better to workout late evening after the sun sets. Skip working out any other time unless you are prepared to move your workout indoors or find alternative summer workouts when it is too hot to exercise outdoors.

Wet Towel

We suggest that you take a wet towel with you whenever you exercise outdoors. A wet towel can be used to wipe the sweat off your brow or even put around your neck to help keep you cool. We do suggest a cooling towel as they are designed differently than a regular towel.

Rehydrate After Your Workout

You lose tremendous amounts of water whenever you workout in the heat so it is important that you rehydrate properly after are finished your workout. Again we suggest that you rehydrate with BODYARMOR sports drink. BODYARMOR has the right balance of electrolytes, coconut water, and vitamins to properly rehydrate your body better than water alone.

More About BODYARMOR Sports Drink

BODYARMOR Sports Drink is a premium, sports drink that provides superior hydration. It contains natural flavors and sweeteners, potassium-packed electrolytes, coconut water, vitamins and no colors from artificial sources.

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  • KnockoutPunch

Knockout Punch is BODYARMOR has partnered with the UFC and created this flavor to kick off  its partnership as the “Official Sports Drink of the UFC.”

BODYARMOR LYTE has all the same nutrients as BODYARMOR Sports Drink but is low-calorie and low in sugar. The LYTE version only has 20 calories and contains 3 grams of sugar per serving. They use natural flavors and sweetened the LYTE version using pure cane sugar, stevia, and erythritol. Again, just like the regular version the LYTE also includes potassium-packed electrolytes, coconut water, and vitamins, and has no colors from artificial sources.
● You can currently find BODYARMOR LYTE in the following flavors.

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What is the Difference Between BODYARMOR and Other Sports Drinks?

Compared to other leading sports drinks such as Gatorade and Powerade that use artificial ingredients,
BODYARMOR contains only natural flavors and sweeteners, with no colors from artificial sources.
BODYARMOR also contains less sodium and less sugar than both Gatorade and Powerade but includes
more potassium, vitamins and coconut water to keep your body feeling it’s best.

You can find BODYARMOR at leading grocery stores, Walmart, 7-11, and starting in 2018, it is now available at all Walgreens locations nationwide. Click HERE to receive $1.00 off on TWO (2) Bottles of BODYARMOR Sports Drink or BODYARMOR LYTE
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For more information about BODYARMOR click here.

Working out in extreme heat can be risky; however, you don’t have to give up working out entirely. We know that working out outdoors is a top priority and your safety is number one. During the summer temperatures can easily creep up and be extremely hot outside, it can make exercising outside dangerous but if you use our tips you can safely continue exercising outdoors when it is extremely hot outside.

Do you follow these tips and suggestions during your summer workouts? Did you learn any new ideas on how to safely exercise outdoors when it’s extremely hot outside? Have you tried BODYARMOR yet?