Keeping it cool in the HOT HOT summer

It is downright unbearable in the great state of Mississippi right now! With the heat index reaching well into the 110’s, I find it harder and harder to drag myself to the gym where I will just sweat some more. And as I desperately try to ignore the snow cone stands, frozen custard storefronts, and ice cream trucks that call to me in this insufferable heat, I need an icy sweet retreat that won’t undo my entire week of diligent Point counting.

So today’s post is about finding comfortable exercise and delicious chilly treats to keep you cool all summer long:

Early risers beat the heat
While it is a lot easier to sleep in and get your exercise in after work, late-day outside workouts are simply NOT an alternative during the dog days of summer. If you are training outside for running or bike riding, an outdoor workout is a necessary evil. While you can supplement with a treadmill or stationary bike workout once or twice a week, it is important to continue your conditioning on real terrain—especially if you have an outdoor race coming up…and unfortunately a lot of races are scheduled throughout the summer.

So hitting the pavement early is key to conquering these ridiculous temperatures. Starting out at 5:00- 6:00 a.m. will save your body enduring as much as 20 more degrees of heat than if you started your routine after work at 5:00 p.m. I hit the road as late as 6:15 a.m., and it was 76 degrees—it got up to 110 heat index that afternoon. The residual heat from the day will stick around until well after dark, so skip the snooze and make it an early workout.

I treat myself to an extra long cup of coffee, a more time-consuming breakfast (like a fully-loaded veggie omelet instead of cereal and a banana), and a long bout of morning news after an early morning workout. I’m up early anyway, so why not reward myself for a job well done!? It makes me look forward to an enjoyable morning with myself instead of dreading the 5:00 a.m. alarm.

Dive in
Swimming is an amazing workout that engages all the major muscle groups (shoulders, back, abdominals, legs, hips, and glutes), but most importantly—you are immersed in water the entire time! The summer is a great time to take a few days off from your normal hot and sweaty routine and hit the pool. Don’t be afraid to swap your usual strength training workout for a cool dip, because swimming offers 12 times the resistance as air in every direction in addition to its incredible cardiovascular benefits.

But like every new exercise routine, it takes time to build your swimming endurance. Most physicians recommend starting with 10 minute intervals, build up to a 30-minute workout three to five times a week. It is important to include a warm-up and a cool-down, and challenge yourself in between by working on endurance, stroke efficiency, or speed.

Get to know H2O
Staying hydrated is more important in the summer months than any other time of year. If you are exercising more than 40 minutes, the rule of thumb is 8 ounces of water every 20 minutes. After your workout, replace the fluids you lost. Weigh yourself right before your workout and right after and drink eight ounces of water or sports drink for every pound lost.

Another good rule of thumb is to finish of a 20 ounce water bottle in a 45 minute workout. So before the cool down begins, you should have already downed the last drop of Dasani!

Enjoy cool treats to combat the heat
A low-calorie frozen treat makes for a cool, cool summer! Here are some great recipes to combat the inferno:
Margarita Pie
Strawberry-Buttermilk Gelato
Raspberry Frozen Yogurt Pie
Frozen Blackberry-Lemon Chiffon Pie
Watermelon Pops

Enjoy the summer and keep it cool!!