If you are still continuing on your fitness journey at this point in August, give yourself a round of applause. As noted in the previous article, many beginners give up in the summer if they haven’t reached their goal.  However, fitness is a continual pursuit.  One does not simply reach peak fitness and stop nor does one give up attaining his or her goal.

As it is still summer there are a few more tips and hints to help you through the hottest and most humid time of the year.  Keeping these tips in mind will make your workout at least more manageable, if not more enjoyable.

1. Hydrate

Before you workout, especially if it is outside on a hot day, be sure to drink water.  You don’t need to drink energy drinks (unless you are undertaking a massive workout, such as a 15-mile run).  Two to three cups of water in the two hours previous to a workout should suffice.  If it is a longer workout (over 15 minutes), drinking a cup of water per 15 minute block is ideal.  After the workout, another cup or two of water should be drunk.

2. Time of day

Keep the time of day (and temperature) in mind when you schedule your workout.  First thing in the morning is the most ideal, as it will be the coolest point in the day. If you aren’t a morning person or don’t have time, your second choice is evening. It will be cooler, and the sun will be lower in the sky. If neither of these options are available and you must workout at lunchtime, be sure to hydrate, wear sunblock, and use common sense.  If you feel dizzy or unusually tired, you need to stop.

3. Change location

On the hottest of days outside is not the ideal location for workouts.  If you have a treadmill, this is a day to use it.  If you don’t have a treadmill and you still want a cardio workout, be creative.  Turn on some fast-paced music and dance. If you have a jumprope and a room with a high ceiling or garage, go jump rope.  Try a tabata workout.  You don’t need any special equipment and will get a great cardio workout in less than 20 minutes.

Keep going with those summer workouts! Just be smart about how you do it.