Salt Air Exchange

9 Tips for Staying Active in High Temps

9 Tips for Staying Active in High Temps

As anyone in the Lowcountry will tell you, the ‘dog days of summer’ are official here. In fact, the July and August high temperatures and the punishing heat index can be quite stifling, especially if you’re trying to stay active. Heck, even if you’re just standing around at an outdoor gathering, you’ll be ‘glistening’ (the southern word for sweat) in a matter of moments.

So, how can you stay active, and not use the daunting heat as an excuse to skip your normal workout routine?

Ni-cole at the beachYou may have to shower more than once a day, but planning different activities and being strategic about when you exercise will provide the calorie-burning, stress-relieving, healthy workouts you’re looking for.  Read on for 9 adaptable tips for staying active in high temps.


For Water Lovers

For those of us who love the water, here are a few ideas to help you stay cool while also enjoying some fun in the sun. Just remember to use sunblock to protect that beautiful skin of yours and wear a hat.

  • The beach or the neighborhood pool is a great place to play water games such as Marco Polo, compete in races, go surfing or enjoy simple swimming. Out of the water, you can have a little fun tossing a Frisbee, throwing a football or playing bocce. But don’t forget to bring an umbrella to use while relaxing and reapply your sunblock every few hours.
  • One of my favorite activities to do is paddle boarding or kayaking along one of the numerous creeks or rivers. Paddle boarding, which has become quite popular in the Lowcountry, is not as easy as it looks and even though it’s fun, it is definitely a workout for the core, arms and legs. If you don’t have your own board or kayak, there are plenty of places around the Lowcountry you can rent by the hour or day. Again, bring your sunblock and wear a hat.


For Competitors

Perhaps your ideal workout is being competitive with others. If that’s the case, there are plenty of night sports leagues throughout the area you can join.

  • There are dozens of tennis leagues throughout the area – singles, doubles, co-ed, men’s, ladies, over 40, etc. – that practice and play matches at night. All you have to do is find the kind of league that closest to you and sign up. It’s that easy.
  • Another option to consider is co-ed leagues. A friend of mine likes to take advantage of co-ed kickball each summer and she loves it. Not only is this a great way to meet new people, but it’s a fun way to exercise. Again, the games are at night and after work (even better).
  • Read more on Mt. Pleasant Recreation Center

running shoes

For the Walkers, Runners & Joggers

If your workout routine already involves running, jogging or walking, keeping up with this activity in the dead heat of the summer can be challenging. In fact, many physicians and others in the medical community recommend against running or jogging during the day due to the extreme water loss and increase in core body temperature. So, if one of the above is your go-to activity, change up your routine by doing one of the following.

  • Try walking, running, or jogging early in the morning before the sun comes up. This may be the perfect time to train your body to start getting up earlier and starting your day off with a great workout.
  • Or try walking, running or jogging very late in the afternoon when the sun is setting. Need a way to unwind? Working out in the late afternoon or evening is a wonderful way to distress from the craziness of the day. Plus, you might even be able to convince your family or friends to join you.


For the ‘I’d Rather Be Inside’ Individuals

Finally, what do you do if it is simply too hot to be outside? Even at night? Of course you really want to stay active, but being drenched in salty sweat and having your undies stuck to places unknown is just not that appealing to you. What can you do now?

  • Well, this is the perfect time to try out this ‘Barre’ thing you keep hearing everyone talking about (and see me posting about on my Instagram account). This activity is a great indoor workout, definitely works all of your muscles and burns some serious calories. All you need is the proper workout attire and grippy socks. I attend Barre Evolution, which I love, and Barre South is a new studio that I’ve been antsy to visit.
  • Yoga is another favorite activity to do indoors and if you’re too bashful to attend a studio, there are tons of online videos to help you get started. Review this previous post I wrote to help you get started  Beginner Yoga – Before You Go to the Studio.
  • Go for a walk in your local mall or large store. Yep, that’s right. Mall walking isn’t just for the amazingly active seniors or elderly. If you’re serious enough about moving your body, but don’t want to be outside and melt, then mall (or store) walking is the next best thing.

Nicole Warrior poseStaying physically active in the summer doesn’t have to be complicated nor does it have to stop us from enjoying fun activities. We just have to think a little differently how we plan out our workouts and remember that the goal is to keep moving.

By the way, always ensure you have plenty of water with you at all times to stay hydrated. This is very important for you to stay healthy during these ‘dog days’.

Let Me Hear from You

How do you stay active in the summer? Have a favorite exercise or activity you enjoy that you’d like to share? I would love to hear from you.


Paddleboard & shoes pic by Pixabay. Others belong to SAE.

Would love to hear your thoughts & exchange ideas.

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