Take Your Workout Outdoors for a Fresh Boost

(Family Features) As temperatures rise and the sun shines brighter, you might start taking your workouts outside more often. To ensure your body's comfort and safety, you may need to refresh your fitness regimen.

These tips can help you safely enjoy your summer workouts:

Wear sweat-proof sunscreen. Protecting your skin is a year-round endeavor, but when it's hot outside, you're more likely to lose the protection of sunscreen faster. Use a sunscreen that is designed to withstand your summer workout, whether it's a good sweaty run or laps in a refreshing pool. Reapply a broad-spectrum formula with an SPF of 15 or higher regularly and be sure you're using enough. Most people need a full ounce to cover their entire bodies.

Stay hydrated. In warmer weather, your body typically sweats at a higher rate, causing you to lose key electrolytes, like salt and potassium, that are important to keeping your body properly hydrated. Stay hydrated by drinking fluids before, during and after a workout. To mix up your hydration plan, consider choosing a water formulated for fitness, like Propel Vitamin Boost, which is enhanced with 100% of the recommended daily value of vitamins B3, B5, B6, C and E and electrolytes to help replace what is lost in sweat.

Find a workout buddy. There's power - and safety - in numbers. Whether you grab a friend, coworker or pet, try exploring new places to work out for a change of scenery. Having a buddy by your side not only offers security, but also a boost of motivation. Together, you can work toward a common goal, keep each other accountable and encourage each other to crank up the intensity.

Time workouts for cooler periods. Avoid exercising during the heat of the day. Instead, opt for morning or evening workouts and be conscious of high humidity levels, which can adversely affect your respiration and lead to overheating. It's also a good idea to acclimate to the warmer temperatures by starting with a brief workout and gradually increasing the duration over the span of a week or two.

Wear appropriate clothes. Switching to summer attire isn't just about wearing less material; you also need to pay attention to the fabric you wear. The appropriate fit may vary depending on your chosen activity, but generally, breathable fabric in lighter colors is ideal.

Visit propelwater.com to learn more about safely hydrating to tackle warm weather workouts.

Photo courtesy of Getty Images

A Fit, Fun Summer

Make smart fitness choices with post-workout recovery and hydration

(Family Features) During warm-weather months, fitness enthusiasts often take their exercise routines to the great outdoors. The spike in summer temperatures can make those tough workouts even more challenging.

Even after your workout is complete, your body does not stop – after a tough sweat session in the summer heat, you need to replenish what you lost to rebuild and refuel muscles. A tall glass of chocolate milk may not be the first thing you think to reach for after a long run, but recovering from each intense workout with the nutrients in low-fat chocolate milk allows you to get the most out of your fitness routine.

Before gearing up for your summer workout routine, make sure you are taking care of your body with these tips.

Be Mindful of High Temperatures
High temperatures don’t have to get in the way of your workout plan, but it’s important to consider the heat index and time of day when exercising. Temperatures typically peak during the middle of the day, so aim to work out in the morning or once the sun starts to set.

The body loses a lot of important nutrients through sweat. Learn your sweat rate by weighing yourself with minimal clothing before and after one hour of sweaty exercise. One pound of sweat loss equals 16 ounces of fluid loss. This can guide your fluid intake during your next workout.

Replenish What You Lose in Sweat
After putting in real work this summer, your body needs real recovery. Recovery after strenuous exercise can make a difference in how well you can perform during your next workout. For example, low-fat chocolate milk helps replenish fluids and electrolytes lost in sweat. In fact, drinking low-fat or fat-free milk after exercise could restore hydration better than other popular post-exercise beverages, including water or sports drinks, according to a study published in the “American Journal of Clinical Nutrition.” Plus, chocolate milk has a 3-to-1 carb-to-protein ratio scientifically shown to refuel and rebuild muscles quickly.

Shield Yourself from the Sun’s Rays
Just because your fitness routine includes strenuous laps in a pool or a run through shady trails doesn’t mean you are protected from the sun. Apply sunscreen with SPF 30 or higher to your face, neck, ears and body before exercising outdoors. If you’re going back out for another round of laps in the pool or around the track, reapply sunscreen 20-30 minutes before getting back to work.

While summer weather provides many opportunities for fresh air and fitness, it’s important to remember these tips and more for healthy hydration. Find more information at builtwithchocolatemilk.com.

Photo courtesy of Getty Images