Latest Hot-Weather Hacks to Keep Walking All Summer

May 20, 2023 0 Comments

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The summer months are usually a time when you can easily increase your activity level by spending more time outdoors and trying new activities such as hiking, swimming and cycling. But when the temperature starts to rise, the extreme heat can present its own challenges, especially if you are trying to increase your number of steps.

Here are tips to help you stay on track with your running routine during the hottest months of the year:

Cotton T-shirts and Spandex Leggings are not an ideal choice for hot weather, as they trap heat and sweat. Instead, invest in light-coloured shirts, tank tops and shorts made from moisture-wicking materials, designed for outdoor workouts in extreme temperatures. These items will keep your skin dry, make you feel fresher and more comfortable. It is also a good idea to wear a light hat and sunglasses that protect your face and eyes from the sun.

Although a walk in the after morning or at lunchtime in spring and autumn can be a good idea, the Sun’s UV index is highest in summer between 11:30 am and 1:30 am. Add to this the rise in temperatures during this time of day, and it’s easy to understand why the early morning and after evening hours are a better choice for exercise. If you work out early in the morning, you are also less likely to skip your walk altogether.

In addition, early exercise can stimulate the metabolism, while an evening walk can aid digestion. If you decide to take a walk in the evening, try to do it closer to 8 o’clock in the afternoon when the sun goes down.

If you like long-distance hiking, it can be difficult to cover all your kilometers at once in the summer, especially if you are not an early riser. Instead of enduring a two-hour walk in extreme heat, stop it and walk half the distance in the morning and the other half in the evening.

Or you can divide your workout into one session by starting outdoors and ending on the treadmill.

Not all neighborhoods are lined with shady trees, which is why it’s always a good idea to wear brighter colors and use a high SPF sunscreen in the summer. Although you may have to drive to get there, try to get to a trail or multi-use trail out of direct sunlight to stay cool. If you can get away from the asphalt (which absorbs and retains heat), it’s even better. Walking on hilly terrain also burns more calories, so you don’t need to go as far as you normally could to get the same weight loss benefits. You can always listen to a good audiobook and do your workout on a treadmill.

For anyone who wants to walk for more than 30 minutes in a row in hot weather, it’s a good idea to pack a water bottle or a hydration pack. Staying hydrated throughout the day, in addition to exercising, will help your overall health, performance and weight loss goals. It is also a good idea to take a liquid drink containing electrolytes, important minerals lost through sweat.

Although small amounts of caffeine may be acceptable, they can also have a diuretic effect. Caffeine should also be avoided before exercise if you have cardiovascular risk factors such as high blood pressure or high cholesterol, as some research shows that it could increase the risk of blood clots.

One of the ways to know if you are hydrated enough is to monitor the color of your urine. This is useful not only after training, but also in the days before a particularly difficult effort. Cloudy or darker colored urine is a signal that you need to increase your hydration, while lighter and paler urine is a sign that your hydration is on track.

A quick way to test your fluid level is to weigh yourself before and after your workout. On average, every pound you have lost is equivalent to about 16 ounces of fluid. To make sure you are well hydrated, shoot to complete this plus an additional 6 to 8 ounces. A few pounds of weight loss during long workouts are normal, but if you see extreme drops, chances are you don’t get enough moisture during exercise and need to take more water with you.

In very hot weather and during prolonged workouts of more than an hour, a sports drink may be necessary to replenish the lost electrolytes and sodium. Just make sure you go for an Option that is not processed or made from concentrate, as they may have higher levels of sugar and sweetener. A natural option is coconut water, which can help you hydrate while providing electrolytes. You can also try chocolate milk, which contains a good mixture of carbohydrates and proteins to help your muscles regenerate while providing vitamins A and D, calcium and magnesium.

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