Top 10 Summer Fitness Tips to Stay Cool and Active
Posted on 13th July 2024 at 14:53
Summer is finally here, bringing with it glorious sunshine, longer days, and plenty of opportunities to get active outdoors. However, the soaring temperatures can also make exercising feel like a daunting task. Fortunately, with the right approach and some clever fitness tips for summer, you can stay cool, energised, and motivated to crush your fitness goals all season long.
According to a recent survey by Sport England, only 61.4% of adults in the UK meet the recommended levels of physical activity during the summer months. This drop in activity levels is often attributed to the heat, which can zap energy levels and make outdoor exercise less appealing. However, with a few simple adjustments, you can beat the heat and reap the countless benefits of staying active during the summer.
So, lace up your trainers, grab a refreshing water bottle, and get ready to embrace these top 10 summer fitness tips to help you stay cool and active all season long!
1. Hydrate, Hydrate, Hydrate
Proper hydration is the key to beating the summer heat. Aim to drink water before, during, and after your workouts to replenish the fluids lost through perspiration. According to a report by the Healthline, men should consume about 2 litres (3.5 pints) of fluids per day, while women should aim for 1.6 litres (2.8 pints). Remember, if you're exercising in the heat, you'll need to drink even more to compensate for increased fluid loss.
2. Embrace Early Morning or Evening Workouts
Embrace the cooler hours of the day by adjusting your workout schedule to the early morning or evening. Not only will you avoid the scorching midday sun, but you'll also benefit from the added energy boost that comes with cooler temperatures. This simple adjustment can make a world of difference in your comfort and enjoyment during your summer fitness tips routine.
3. Take it Indoors
On those sweltering summer days, don't hesitate to ditch the outdoor workout and seek refuge in the air-conditioned comfort of a gym or studio. Choose fitness facilities that offer a wide range of classes and equipment, allowing you to stay active while escaping the heat. Alternatively, you can create your own indoor workout routine at home, incorporating exercises like yoga, Pilates, or strength training with resistance bands.
4. Opt for Water-Based Activities
Embrace the refreshing power of water to beat the summer heat! Dive into activities like swimming, paddle boarding, kayaking, or splash around in fun water games. These low-impact activities offer a cool and rejuvenating workout experience. Not only are they gentle on your joints, but they also provide an effective full-body challenge. As you immerse yourself in the water, you will be able to stay hydrated and refreshed throughout your exercise routine. Embrace the cooling embrace of water-based activities and embrace the ultimate summer fitness experience without breaking a sweat from the scorching heat.
5. Dress for Success
Lightweight and breathable clothing always does the trick. Choosing the right workout attire is crucial for staying cool and comfortable during your summer fitness routine. Look for lightweight, moisture-wicking fabrics that will help keep you dry and cool. Loose-fitting clothes made from breathable materials like mesh or cotton can also help promote airflow and prevent overheating.
6. Protect Your Skin
According to a study by the British Skin Foundation, over 100,000 new cases of skin cancer are diagnosed in the UK each year, making it one of the most common forms of cancer in the country. Proper sun protection is crucial during outdoor activities.
While soaking up some vitamin D is beneficial, prolonged exposure to the sun's harmful UV rays can be detrimental to your health. Always apply a broad-spectrum sunscreen with an SPF of at least 30 before heading outdoors, and don't forget to reapply every two hours, especially if you're sweating heavily. Additionally, consider wearing lightweight, long-sleeved tops and hats to provide extra protection for your skin.
7. Fuel Up with Hydrating Foods
In addition to drinking plenty of fluids, incorporating hydrating foods into your diet can also help keep you cool and energised during summer workouts. Reach for water-rich fruits and vegetables like watermelon, cucumbers, tomatoes, and berries, which can not only quench your thirst but also provide essential vitamins and minerals to support your fitness journey.
To make your life easier, here are some hydrating foods you can consider during those heated days:
8. Listen to Your Body
During the summer months, it's crucial to pay attention to your body's signals and adjust your workout intensity accordingly. If you start feeling lightheaded, nauseous, or excessively fatigued, it's a sign that you may be overheating or dehydrated. Don't hesitate to take breaks, seek shade, or even cut your workout short if necessary. Your health and safety should always be the top priority.
9. Mix Up Your Routine
Shake things up by trying new summer-friendly activities that will keep you engaged and motivated. Consider taking up outdoor sports like tennis, beach volleyball, or even frisbee golf. These activities not only provide a fun and social way to stay active but also allow you to enjoy the beautiful summer weather while getting your heart rate up.
10. Find a Workout Buddy
Having a workout partner can make a world of difference when it comes to staying motivated and accountable during the summer months. Not only can you keep each other company and make exercise more enjoyable, but you'll also have someone to remind you to stay hydrated and take breaks when needed.
By incorporating these summer fitness tips into your routine, you'll not only stay cool and active but also reap the numerous benefits of regular exercise, including improved cardiovascular health, increased strength and endurance, better mood, and enhanced overall well-being.
Remember, consistency is key, so don't let the summer heat become an excuse to neglect your fitness goals. With the right mindset, preparation, and a willingness to adapt, you can embrace the summer season and make it your fittest and most enjoyable yet!
Unlock Your Summer Fitness Potential with Trilogy Active!
Summer is here, and it's time to embrace an active lifestyle! At Trilogy Active, we're dedicated to helping you achieve your fitness goals while beating the heat. Check your membership plans and stay tuned to our newsletters for exclusive summer fitness tips and exciting promotions.
Our expert trainers are ready to guide you through tailored workout routines, hydration strategies, and health fitness tips for summer. Don't let the warm weather hold you back – contact us today and let Trilogy Active be your catalyst for a cool, energised, and active summer season!
Share this post: