7 Cool Tips for Summer Workouts


Did you know about 50 percent of adults don’t get the minimum amount of exercise recommended by the Centers for Disease Control and Prevention?

Just 30 minutes of exercise a day can improve your health, help you feel better, and lower your risk for heart disease and other chronic conditions.

Summer is the perfect time to move more, sit less, and spend more time outdoors. But how do you do it safely? Check out these 7 cool tips to play it safe during the summer, stay hydrated, and protect your skin…

1. Drink up

Aim to drink at least 64 ounces of water per day. More when it’s hot. When you sweat a lot, you lose electrolytes your body needs to support your brain, body, and muscles. Electrolyte replacement drinks with added sodium and potassium can help you stay hydrated, maintain energy levels, and keep going.

2. Lighten up

No, not your mood…your clothes. Wearing light- or bright-colored clothing helps reflect the sun, instead of absorbing it like dark–colored clothing will.

Light clothing will help keep you cooler. Try cotton-blend shirts and shorts, or pick clothes made with fabrics that dry quickly and wick sweat away.

3. Wear sunscreen

Protect your skin from the sun’s ultraviolet rays. Long-sleeves, loose-fitting clothing, and a wide-brimmed hat can help. But don’t forget the sunscreen.

Use a waterproof sunscreen with an SPF (Sun Protection Factor) rating of 50 or higher, on any skin that will be exposed to the sun.

4. Plan your time outdoors

Did you know the sun’s ultraviolet rays are the most powerful between 10 a.m. and 3 p.m.? If you can avoid being outside during this time, make it happen.

If you can’t, look for some shade. Or make sure you follow tips 1-3.

5. Cool off by the water

Looking for a fun way to stay cool and be active during the summer?

Hit the beach. Swim. Go to the lake. Paddle a kayak, row boat, or stand-up paddleboard.

Spending time on the water can be a fun way to cool off. Just take precautions to stay hydrated, protect your skin, and be safe in the water.

6. Go inside

As fun as more sun, more daylight during the summer months can be, sometimes it can get too hot. Pay attention to heat and air quality advisories.

If it’s too hot, head indoors (preferably with air conditioning). Try an indoor swimming pool. Go to the gym. Or walk in a shopping mall.

7. Be smart

If you’ve been outside in hot weather, and you’re starting to feel tired, fatigue, maybe even nauseous or dizzy, be smart and find a way to cool off fast. These are early signs of heat exhaustion and heat stroke.

Find some shade. Go indoors where it’s cool. Apply cool cloths to the skin. Drink cold water. Take a cold bath or shower. If that doesn’t help, you may need medical attention.

And don’t forget the food…

Summer is complete without some good food. Check out these Low-Sodium and Heart-Healthy meals for breakfast, lunch and dinner.