As the weather heats up and the sun starts shining, many of us want to get outdoors and soak up the sunshine (with SPF, of course!). But exercising in the heat can be difficult, to say the least (and downright dangerous if you’re not careful). Sure, you can plan your workouts during the cooler parts of the day, stay in the shade, rest more, hydrate adequately and listen to your body. But , for those of you for whom the joy of a summer run comes from the sun beating on your back or if your park lacks shade, don’t worry – you can still beat the summer heat during your fitness routine with these 3 tips from Dr. Alex Hutchinson, author of Which Comes First, Cardio or Weights?

3 Easy Ways To Beat The Heat & Stay Cool

Be Patient & Acclimatize. Your heat tolerance can significantly increase after 10-14 days of exposure. So, be patient and get sweating – even if it means that your first 10-14 days of hot workouts are done at a lower intensity or for a shorter period of time. In a 2009 San Diego State University study, researchers found that, after 10 days, participants’ sweat glands began producing 18% more sweat – a sure sign that their bodies were acclimating to the heat and cooling down more efficiently all on their own. Just take it a bit more slowly until you adjust.

Tips for staying hydrated!

Buy Cool Clothes. No, we’re not talking about the latest trends in fitness fashion (unfortunately fashionable gear won’t guarantee a cooler workout), rather, we’re taking about workout wear that will keep you cool. Fabrics that wick away sweat can way up to half as much as a sweat-soaked cotton shirt so wear layers you can lose and get shopping! We particularly love this Tempo Top from New Balance ($28.99) which not only keeps you cool with its Lightning Dry fabric but also gives back, with 5% of the suggested retail price donated to Susan G. Komen for the Cure.

How to eat for fitness!

Get Wet. Studies show that the best way to cool down when overheating is to plunge in the pool – and it doesn’t need to be an ice bath to get your body cool, fast. Rather a temperate pool can do the trick just as effectively, (better, in fact, since it won’t constrict your blood vessels like an ice bath would), bringing your body temperature down in less than 3 minutes!

Try this protein shake recipe after your workout!

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