There are lots of simple pleasures in life when the weather is warm enough to spend time in the great outdoors. One of those pleasures is working out outside. In the summer this can be a little difficult in the northeast, especially when the humidity is high. So when you want to take advantage of the warm weather, read on for some tips and things to avoid when humidity is almost insufferable.
Do: Increase Intensity Slowly
Similar to how you always want to start your workout with a warm up, you want to start in the humidity at lower intensity. The human body needs time to adjust to the heat, so if you work out at 110% right away, this can exhaust your body quicker, and you won’t get as much out of yourself as you exercise.
Don’t: Wear Layers
Some people believe that layering when working out helps because you sweat more. While there is some truth in this idea, this does not stand true in the humidity. You will already be sweating enough that loose and light clothes are more appropriate. The last thing you want to do is pass out because of how you’ve dressed for your workout.
Do: Hydrate Properly
Before heading outside, remember to properly hydrate your body well before the workout. This can help you regulate your body temperature. Remember to hydrate regularly throughout the workout so that your body is able to replenish the fluids it is losing while you are sweating. Having a sports drink on hand is also helpful to replace electrolytes lost as you sweat.
Don’t: Ignore Your Body
Working out can lead to fatigue and sore muscles, this is a given. Though if you are new to physical activity or you feel your body is reacting differently than normal, you may need to take a break. There are many heat related conditions like heat stroke and exhaustion that’ll cut your workout short, so if something your body is trying to tell you something, listen!
When the weather is nice enough to workout outside, take every opportunity to do it. A gym workout, however nice your gym may be, can never compete with the serene feeling of being in nature. When you want to take advantage, make sure you know the way to workout during humid days safely.
Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.