Beat the Heat

It’s a fact. St. Louis gets hot in the summer. Don’t let the sticky humidity force you indoors. Here are some tips for keeping your exercise routine outside this summer!

  1. Avoid peak heat. Exercise during the coolest part of the day. Typically the morning is best, but evening can also be an option once the sun starts to go down. It’s a sacrifice to get up earlier to get your workout in, but worth it if you can avoid the most brutal heat of the day.
  2. Protect yourself from the sun. Wear sunscreen, and if possible, clothing with UPF properties. Sun protection isn’t just for the beach or pool.
  3. Dress for the occasion. Wear light colored clothing that is loose fitting and made of lightweight fabric. If you didn’t already know, cotton is rotten anytime you are going to sweat. St. Louis’ humidity can magnify the possibility for chafing. It’s a given that you should be wearing moisture wicking clothing when you exercise. Using Body Glide as a preventative measure can be helpful as well to minimize the impact of rubbing.
  4. Drink! Water is your very best friend in the summer and not just because that’s what fills the swimming pool. Drink before, during and after exercise. Proper hydration can help maximize your performance and help with recovery as well.
  5. Stop squinting. Wear a hat, visor or sunglasses. Keeping the sun out of your eyes so you don’t squint can be an energy saver.
  6. Run with the wind. If you are running, try to run the same direction as the wind to start and finish by running into the wind. The second part of your run is when you’ll be most sweaty and running into the breeze can have a cooling effect.
  7. Listen to your body. When you are exercising in the heat there is no need to overdo it. When you aren’t feeling your best, the best thing to do is to back off your intensity or duration. It may even be necessary to stop exercising if you start to experience symptoms of heat exhaustion or heat stroke.
  8. Use common sense – If it’s to hot, it’s too hot! Don’t be bummed if you have to take your workout indoors or take a day off. Use it as an opportunity to change up your routine. Try swimming laps or running in the deep end of a swimming pool. Check out an indoor fitness class like yoga or TRX.

You can exercise in a safe way during the summer months. You just have to be smart about it. Even in St. Louis, you can beat the heat.