How to beat the heat during summer workouts

Photo from Discovery Health

Summer is the perfect time of year for outdoor activities, but with the heat and humidity, it's easy for those dog days of summer to zap your energy for exercise. You can beat the heat and still get the most of your summer workout with these tricks. 

• Beat the heat early (or late): If you exercise in the morning before the day's temperature reaches it's hottest point, chances are you'll have more energy and last longer. The sunlight is less intense and the heat is not as much of a factor. Similarly, evening hours can provide a window of cool to fit in a workout. 
• Guzzle water before, during, and after: Your heart rate runs faster in hot, humid weather, so be sure to guzzle down more water than normal. In order to stay hydrated, it's recommended to drink 8 ounces of water 30 minutes before exercise; 4 to 6 ounces of water every 15 minutes during; and 8 ounces of water in the 30 minutes following exercise. 
• Find a cool place to train: Wherever you live, seek out cool places to exercise, such as a shady path or boardwalk near the beach. You can also move your workout to the water. Swimming, "water running," or water aerobics in a local pool or lake can provide an excellent aerobic workout in a cool environment. 
• If it's too hot, take your workout indoors: While many of us prefer exercising outside, it's not always a safe option. When summer temps skyrocket over 100 degrees, working out in an air-conditioned facility will provide you with total protection from the heat. If you can't bring your workout indoors and into an air-conditioned space, play it safe and take the day off. 
• Dress light: On hot summer days, wear lightweight, loose fitting clothing in light colors. Be sure to chose "Dri-FIT" fabrics over cotton and synthetics to help manage moisture from perspiration. Ladies (and some men) should keep their face and neck clear by pulling back long hair and removing makeup to allow skin to breath. And, of course, don't forget to protect your skin with a layer of sunblock. 
• Adjust your pace: When training in the hot summer heat, you won't have to work as hard to elevate your heart rate, so be sure to take this into consideration when pushing yourself during exercise. You don't want to overdo-it!