Stay Cool When You Workout – run, walk, bike, hike, gym

Currently, for most people in the United States, it’s hot outside.  And for some, it’s hot most of the year.  So, encouraging you to “get out and get moving” can be a little daunting.  One way to beat the heat is to literally beat it.  By that, I mean, get up before the heat is sweltering.  Get outside and run, walk, or bike when your kids are still asleep – say 6 AM.  However, since I am an advocate of taking your kids with you as you workout (so it can be a part of your daily routine) I have found other ways that can help you get up and get motivated.  Hint: it’s not a difference of WHAT you do, but HOW you do it.

You can still get out and get moving in the summer.  In fact, in many ways it’s easier to predict the weather so you can get out more consistently in the summer months.  And while it’s true the earlier in the day you get out, the better (jump at it the moment your kids are up!)  if you prepare correctly you will keep yourself in the workout-routine game.

The first way to prepare is bring lots (and LOTS) of water for you and for your babies.  Don’t be tempted to load up on energy drinks.  They have more sugar than you need. Some even have caffeine, which will dehydrate you in the long run. If you feel you need more than water, dilute your energy drink by 1/2.  Or, pack some juice and either dilute it by half or switch off – water, juice, water, juice – as your workout goes along.

The second way to prepare is to pack a hat and sunscreen.  Whether you are jogging, biking, or hiking, you will need to cover your face and protect your arms and legs from sunburn.  Depending on the covering you have for your kids (like a bike trailer for example) you will want to make sure they are nice and covered, too.  I don’t advocate for smothering kids in sunscreen since there are still chemicals in sunscreen.  But, if you are going to be in straight sun with no cover, I understand.  If they are in a stroller with a cover, a trailer with a cover, or a backpack with a cover you may want to pack some sunscreen and play it by ear as the day progresses.

Another thing to consider is your clothing.  If it’s hot out, you will definitely get your sweat on.  No need to wear heavy spandex which doesn’t breath.  Wear loose shorts and a loose shirt, as well as thin socks for your shoes (one exception to the socks would be if you are hiking and need them for your boots).  Just make sure you are comfortable and your kids are dressed in light clothes to keep them comfortable as well.

Finally, keep in mind you don’t have to go out to get a good workout in.  So many people ignore the gym because the sun is out and they want to be outside.  However BEING out doesn’t mean you are WORKING out.  Don’t short-change yourself! This is a GREAT time of year to cash in on your child-friendly gym, especially if it has a great A/C.  It will keep you cool and comfy as you get your muscles happy.  Then you have the other part of your day to lounge at the beach.

No matter what activity you are doing to get a workout in, always, ALWAYS remember to listen to your body.  The heat changes things.  You will need more water and you may need to adjust your pace to meet the needs of your body.  But you can still get a great workout in.  Just don’t make excuses.  You are worth a work out!