Summer brings plenty of opportunities to soak up the sunshine and make the most out of the longer days. Summer also brings quite the heat wave, though! Summers in Nebraska reach temperatures of nearly 110 degrees, which can make it difficult to find the motivation or peace of mind to actually work out.  

Exercising outside can be more enjoyable than the crowded gym but it can be difficult to safely achieve a full workout due to the heat and humidity. Experts share their experiences and knowledge about working out in the summer heat safely. Below you will find a list of their easy-to-use expertise and tips.

Be Prepared

  • Check the forecast (a no-brainer I know) but advisories such as high heat-index alerts, high ozone levels, or sudden severe weather can be dangerous workout conditions.
  • Humidity can also have larger effects on our bodies when working out outdoors. The humidity can add what seems like an extra layer of heat to your body, causing it to work even harder.
  • Know your route and plan for rest areas and portions of the route that are shaded. This gives your body a natural break. It is also important to know how long the route will take to complete so you don’t over-do it.

Gear Up

  • Before you head out the door, double check that you’re dressed for heat. Wear light colored and loose-fitting clothes for summer workouts.
  • Protect your skin while exposed to the rays, wear sunscreen and maybe a hat and sunglasses for added protection!
  • Bring water along for the ride, the heat might increase the amount of thirst you have throughout your workout. Try keeping track and taking a drink at least every 15 minutes.

Rest and Recover

  • Hydrate, hydrate, hydrate. Before, during, and after your workouts! This is the most crucial item on the list for safely exercising anywhere, in any conditions!
  • Replenish your body with the amount of electrolytes and salt that it used while working out. With the extra sunshine and heat, your body is sweating that good stuff out. Make sure you replace it!
  • Listen to your body. It’s important to exercise your body—but it’s also important to pay attention to what it truly needs. If you need an extra break or rest day, take one!

If you love working out outside, don’t let the summer’s heat keep you from staying active. You can safely exercise—even in the heat—if you just get prepared, gear up and rest your body. What’s your favorite summer-weather workout?