Enjoy the Sun and Stay Active

Summers can be hot and humid, making it tough to feel motivated to exercise. But don’t let the heat keep you from enjoying a fun day in the sun! There are plenty of great ways to stay active outdoors during the summer.

Swimming is one of the best activities for overall physical fitness. It engages almost all your major muscle groups, including your shoulders, chest, triceps, biceps, hamstrings, and calves. Plus, the gentle pressure of water against your skin enhances blood circulation. What could be better than cooling off in a pool, lake, or ocean on a hot summer day?

And while you’re working up a sweat, don’t forget to stay hydrated with a refreshing drink. There are plenty of delicious options to enjoy besides water!

4 Tips for Safe Summer Exercising

Exercising safely in the summer heat is crucial.  Here are 4 tips for safe summer exercising:

Exercise Timing: The afternoon is often the hottest part of the day and exercising at this time puts a lot of stress on your body. The heart has to work harder to provide blood and oxygen to muscles. Try setting your alarm a half hour earlier in the AM and get in a workout before you start your morning. Exercising early is a great way to jump-start your day.

Dress Appropriately: Wearing loose-fitting, lightly colored clothing is key when exercising in the heat. Clothing that reflects the sun’s heat and is made of materials designed to keep sweat away from the skin helps to cool the body.  Remember to also wear a hat to shield your face.  If you are choosing to do your workout at night, have reflective clothing, or put reflective tape on your clothing.  If you are running at night, purchase a headlamp or get reflectors on your shoes.

Warm Up: Even though you are already hot, it is important to acclimate yourself to the heat with less intense exercise before heading out for a usual workout. Giving the body time to adjust to the temperature lowers the stress on the heart and can reduce the amount you sweat. If you normally have hour-long workouts, break it up into 30-minute segments, recovering and re-hydrating between workout sessions.

Stay Hydrated: Because your body is mostly water, dehydration is the biggest concern during summer exercise sessions. Exercising outdoors on a really hot day can double the amount of water you lose on a normal day and put your body at risk for heat stroke. Drinking water while you exercise outdoors is essential. Drinking water before you start is even better because it increases the body’s ability to maintain proper temperature.

6 Summer-Approved Beverages

Staying hydrated is crucial during the hot summer months, especially when you’re active outdoors. While water is always a great choice, sometimes you might crave something with a bit more flavor. Here are 6 drinks to try:

Infused Water: Amp up your water intake by adding in some flavor! For stronger flavor, infuse your water overnight in the fridge!

Light and tangy taste – add in some citrus like lemon, lime or grapefruit slices

Sweet kick – cut up some strawberries, blueberries and raspberries

Added freshness – add in cucumber slices and a few mint leaves

Iced Teas: Brew your favorite tea at home and let it cool in the fridge overnight. Drink as is or add in lemon slices for added flavor. If you’re looking for added sweetness, mix in a hint of honey!

Iced Coffee: Did you know you can brew your own iced coffee at home? Just brew “regular” coffee and let it cool! Add in a splash of soy, almond or regular milk and some ice for the perfect iced coffee at home.

Watermelon Water: Watermelon is the perfect summer fruit as it has such a high water content, which makes it so refreshing! Try dicing up some fresh watermelon and add it to a blender with water. Blend until your desired texture. You now have a delicious and fun hydrating drink.

Seltzer: If you’re looking for something that can satisfy your craving for “fizz”, then seltzer is perfect for you! The best part about seltzer is you can keep it simple and plain or buy flavored seltzer and add fruit! It’s the perfect way to satisfy that craving.

Fruit Smoothies: Need something a little more filling? Bring a homemade smoothie with you wherever you go!  Add in berries, bananas, apples, mangoes, melons or virtually any fruit that you prefer and blend with Greek yogurt, milk or water and ice for a sweet smoothie.

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