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5 Tips For Working Out Safely In The Heat

As an active single mom of four, I need to keep my energy up after a great workout, to help me survive a day at the park. Eating healthy isn’t the only thing you can do to help keep your energy up throughout the day, or just to have a healthy lifestyle. Read my helpful 5 Tips For Working Out Safely In The Heat.

5 Tips For Working Out Safely In The Heat

Working out is an important part of upkeeping your healthy lifestyle and doesn’t mean you have to have a gym membership. If you are like me and do both in-home workouts as well as visit the gym, then you will definitely want to check out these 5 Tips For Working Out Safely In The Heat this spring and summer.

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1. Workout In The Early Morning or Late Afternoon

Working out in the early morning or late afternoon means you will miss the hottest parts of the day. Instead of planning to workout when you get home, wake up an extra hour earlier in the morning and take a nice run around the block, or pull up your favorite workout video and get your workout started.

I like to work out in the early morning because it gives me a big oomph throughout the day which personally makes me feel like I’m Wonder Woman.

Everyone is different and some like to workout in the late afternoon, if you wait till the sun is setting you will get a cool run outside or a calm afternoon session in your backyard. It’s a great way to unwind from a stressful day or just a great way to help relax in general. 

2.Make Sure You Eat Before and After

This is a mistake I have made time and time again, and my personal trainer is never happy with me when she finds out I don’t stick to the “eat” rule. I’m sure you’re probably thinking, well when do you ever hear personal trainers tell you to eat but any wonderful personal trainer will tell you eating before and after a session is a must.

When you eat before your session you are giving your body fuel to power through your workouts which means your performance will be better. Eating after the session (1-hour window is highly suggested) you are giving your body that much-needed fuel to not only help your muscles heal but you are feeding your muscles in general.

That doesn’t mean go out and eat a medium-size pepperoni pizza, choose well-balanced meals that will cater to the muscles you just worked out. The better the meal the more your body will take from it and will in the end actually help with the dreaded “next day sore muscles”.

3. Wear Appropriate Clothing

Always dress for hot weather whenever you plan to workout, shorts/capris, and a t-shirt or tank top is highly suggested. Avoid heavy clothing, look for clothing that breathes well and handles any amount of sweat.

I like to buy shoes that breathe well when I workout so my feet aren’t essentially getting cooked when I’m running or doing deadlifts. Also, remember looking cute while working out is awesome but also keep in mind your safety when choosing clothing that can keep you cool so you can power through your workout with ease.

4. Pick Light Workouts or Short Timed Workouts

When it comes to working out I’ve found that it’s not so much how long you do a certain exercise it’s about having good form for those workouts. As well as breaking up your specific exercise into multiple repetitions to maximize your results.

So instead of doing 50 crunches at once, do 25 rest for 30 seconds and then finish your next 25. My personal trainer is always about form and once you have a good form you will get maximum results from that workout and hurt less the day after.

5. Stay Hydrated

Staying hydrated is very important when it comes to having a successful workout. Having a water bottle handy with plenty of water is a must, another great product to have on hand is Premier Protein CLEAR™ Protein Drink.

This drink comes in the Tropical flavor which is surprisingly delicious, the flavor is spot on with being a tropical escape in my mouth but is also sweet. Don’t run away now that I said that “sweet” word, it’s sweet all on its own and boasts 0g. of sugar with 20g. of protein.

My personal trainer is in love with this drink and is with me in highly recommending this for anyone looking for a pre, during, or post-workout drink that will give them that much-needed protein for your muscles.

Premier Protein CLEAR™ Protein Drink

Premier Protein CLEAR™ Protein Drink is now available in your local Sam's Club store, find it online or in store. Check out some more information about this new drink that we are totally in love with.

Delicious & refreshing, Premier Protein CLEAR™ is packed with the protein your body needs without all the sugar & calories you don’t. Enjoy a refreshing boost of good energy any time of day!


  • Refreshing, convenient way to get the protein your body needs
  • Great tasting beverage for any time of the day
  • No artificial flavors and 0 grams of sugar
  • Promotes lean muscle gains
  • Helps curb hunger

Nutritional Benefits

  • 20 grams of healthy protein
  • 0g sugar
  • 90 calories
  • NO artificial flavors

Try this Delicious Recipe! Head Over HERE!

Join in on the discussion and tell us: When do you like to work out during the summertime? What's your go-to exercise when it's just a little bit too hot outside? Have you ever tried the Premier Protein products before? What's your favorite Premier Protein product? Have you spotted the new Premier Protein CLEAR™ drink in your local Sams Club yet?

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Tiara Wilson

Thursday 11th of May 2017

These are all really great tips. When you work out in the early morning or late evening, the heat isn't as bad as it is in the middle of the day. Staying hydrated means you're not going to pass out from the heat due to being dehydrate and wearing the appropriate clothes means that you're not going to get overly hot. Wearing those clothes that are like tank tops and shorts allow you to get some fresh air on your body.

7 Things My Personal Trainer Told Me That Blew My Mind - Jays Sweet N Sour Life

Tuesday 9th of May 2017

[…] I like to pack my water bottle with a ton of ice and just let it melt as the day goes by. Visit my 5 Tips For Working Out Safely In The Heat for more information and tips on how to stay safe ni the summer […]

Befitting Style

Tuesday 2nd of May 2017

Hydration is totally the key. I love sticking to water. When it's so hot, it's impossible to drink anything else.

Krystal @ Sunny Sweet Days

Monday 1st of May 2017

It is SO hot already here in Florida and we are experiencing a pretty bad drought. So, these tips are very helpful for me!

Adaleta Avdi?

Monday 1st of May 2017

These are great tips, it sucks to get injured or be in pain from not being smart about workouts

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