If your motivation wanes in high temperatures, don't throw in the sweat towel just yet. Instead, prepare yourself by taking a few extra precautions.
Early bird
Plan your training session in the early morning when the temperature is cooler. If you are a late riser, then you should wait until at least the afternoon to do your training outdoors. Keep in mind that it can still be very hot in the late afternoon in urban areas, as asphalt and concrete retain heat. Alternatively, you can go to a meadow.
Wear light, light-coloured clothing and sun protection factor
Darker clothes attract more sunlight, which makes them much hotter. And don't forget sunscreen, as sunburn can increase the risk of skin cancer.
Train in the shade
Just because you're outside doesn't mean you have to run on an unprotected road. Hide from the sun's rays by exercising on a wooded (shaded) path or meadow.
Do not forget to drink
To stay hydrated, you need to do more than drink a glass of water 15 minutes before your workout. You should drink throughout your workout. After your workout, you can eat a few pieces of juicy fruit like melons or peaches to refresh yourself.
Don't put too much pressure on yourself
Some people imagine that they just have to go on and on. And although exercise is about challenging yourself, it's also important to know your limits and respect Mother Nature. So if you get dizzy or nauseous, stop or take a break.
So how long is it safe to stay out? There is no blanket answer to this. Everyone's heat tolerance is different. Listen to your body. If you feel something is wrong, stop exercising and go into the shade or cool.
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If your motivation wanes with these temperatures, don't throw the sweat towel. Instead, prepare yourself by taking a few extra precautions.
Early riser
Plan your training session in the early hours of the morning when the temperature is cooler. If you are a late riser, you should wait until at least the afternoon to do your outdoor training. Keep in mind, that it can still get very hot in the late afternoon in urban areas as asphalt and concrete retain heat. If it is an option, go to a meadow instead.
Wear light-coloured clothing and sunscreen
Darker clothes attract more sunlight which makes them much hotter. And don't forget sunscreen as sunburn can increase the risk of skin cancer.
Exercise in the shade
Just because you're outside doesn't mean you have to run on an unprotected street. Hide from the sun's rays by exercising on a wooded (shaded) path.
Don't forget to drink
To stay hydrated, you need to do more than drink a glass of water 15 minutes before your workout. You should drink throughout your workout. Afterwards, you can eat a few pieces of juicy fruit such as melons or peaches.
Don't put too much pressure on yourself
Some people imagine that they just have to keep going. And although exercise is about challenging yourself, it's also important to know your limits and respect Mother Nature. So if you get dizzy or nauseous, stop or take a break.
So how long is it safe to stay outside? There is no one-size-fits-all answer to this question. Everyone's heat tolerance is different. Listen to your body. If you feel something is wrong, stop exercising and go into the shade or cool.
