The Heat is Here to Stay- Tips for Summer Exercise

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Well, the heat has officially come to the Piedmont region of North Carolina and it looks like it is here to stay for the summer. I love the longer days, the spontaneous outdoor adventures and how summer just feels like a more carefree time of year. What I do not love is the air made of hot soup and the fact that I have to walk my dog at least twice a day in the aforementioned soup air. So, here are my strategies for staying cool during North Carolina’s hot summers.

tips for summer exercise
  • Early and Late: Avoid the midday sun at all costs – 9 am to 3 pm. I walk my dog in the early morning or the evening, when it is likely to be cooler outside. It is best to gradually acclimate yourself to the heat.
  • Breathable Clothing: Ditch the denim jeans. Wear loose, light-colored clothing during the summer. The lighter color will help reflect heat.
  • Water, Water, & More Water: Dehydration is a key factor in heat illness. Help your body sweat and cool down by staying hydrated with water. Before you step out the door drink a glass or two of water. Carry a bottle of water with you during your outdoor activities.
  • Sun Protection: Total sun protection requires a multifaceted approach: wear sunscreen, sunglasses, and a hat. If you can, try to find Ultraviolet Protection Factor (UPF) clothing. UPF ratings specifically apply to apparel, while Sun Protection Factor (SPF) applies to sunscreen’s effectiveness. UPF clothing will enhance your protection against sun-related health risks. Most importantly, monitor and limit the amount of time you expose yourself to peak daylight hours.
  • Watch the Temperature and Have a Backup Plan: Pay attention to the weather forecasts and heat alerts. Towards the end of NC summers, we usually get a few heat advisories. During those times, I find it is best to stay indoors as much as possible. There are several exercises that can be done from the comfort of an air-conditioned building. Work out at your home, the gym, or walk laps inside your local mall.

Home Exercise Tip -> I’m a big fan of “The Office.” I am trying to limit my screen time but for now I compromise by turning it into a TV Workout like this one:

tips for summer exercise

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6 thoughts on “The Heat is Here to Stay- Tips for Summer Exercise

  1. Thank you for sharing such a nice and informative blog and your knowledge with us. I loved your tips and you were totally right about all the things especially about drinking water. Drinking lots of water helps you stay hydrated and it gives you a clear skin too. Everyone must drink atleast 15-16 glasses of water everyday and maybe even more.

  2. This is some really good information about exercising in the summertime. It is nice to know that you will want to wear breathable clothing. It might be smart to get a professional trainer to help you learn how to exercise.

  3. I really appreciate this post. I’ve been looking all over for this! Thank goodness I found it on this blog. You have made my day! I think this is an engaging and eye-opening material. Thank you so much for caring about your content and your readers.

    1. Thank you, Akhil, we are happy to hear it is helpful and that you stumbled upon it! 🙂

  4. If water is good and cold, or my favorite Crystal Light tea flavored drink mix (by the way, it is 99% caffeine free and sugar free) it is much easier to enjoy. For my “redneck” huge but “keep it cool” cup use 2 huge styrofoam cups, one inside the other, with a permanent lid off of a cheap store bought insulated cup and a straw. I can leave this in my car for over 2 hours while at church on a hot Sunday morning (85 to 90+), windows up and still have cool water or crystal light tea after church for the long ride home. Also, at work, inside, I still have ice at the end of the day in my cup.

    1. Thank you for sharing, Bess! Great idea to make your own insulated cup! 🙂

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