For extra-lengthy workouts in the heat, drinking a BCAA-enhanced or an electrolyte-enhanced beverage helps you gain more water in your body. These beverages, such as Powerade and Gatorade, also deliver electrolytes
"When you sweat, you lose more than just water. You also lose electrolytes, which are important for optimal performance! And when your electrolyte stores become depleted, you'll start to lose energy," says Lindsey Mathews, CSCS, head trainer at IdealFit.
Using a damp towel – particularly during the summer season – will help you regulating your body temperature to avoid overheating.
"You can pat your face down or drape it over your neck periodically to help you stay cool while you train," Mathews said.
Try to make your outdoor workout to set workout goals. This aspect will give you immediate goals throughout your workout and keep your energy up.
You need to expose yourself to a warmer temperature to build tolerance. Try to do a warm-up outside before getting into your main workout.
"Take your workout to a hotter environment one or two times per week to better condition yourself overall," says Rebecca Gahan, CPT, owner and founder of Kick@55 Fitness in Chicago. "You will then find that you are able to endure more when indoors and conditions are ideal."
Doing interval training allows you to cool down slightly to avoid getting too hot.
"Keep the workout short and divided into intervals. This will keep you motivated but also allow for breaks," Gahan said.
Make sure to hydrate before and during the workout to keep your energy up and your body balanced.
"While the exact amount [to drink] for you will depend on several factors, the daily recommendation is eight 8-ounce cups of water per day. You'll need more if you're working out regularly though, especially in the heat. So, during your workout, try to consume at least eight ounces every 15-30 minutes," Mathews said.
