Surviving Summer Workouts: Tips for Staying Motivated


It is easy to lose motivation and give up on staying in shape once the summer heat hits. Wellworks wants to share some tips with you to keep you motivated (and even maybe…just maybe…keep you excited) about your summer workouts. Just because it’s sweltering outside doesn’t mean you need to stay inside and wait for cooler temperatures.

Beach RunHere are some helpful tips for your summer workouts!

Stay Hydrated

Ask any coach, fitness instructor, or experienced athlete and they will all say the most important tip key for successful summer workouts is staying hydrated. Dehydration causes fatigue, headaches, and a greater chance of muscle strain and cramping. If you work out outside during hotter temperatures, you will lose more fluids through sweating than you do in cooler times of the year. But it is also important to stay hydrated on the days you don’t work out. Keeping your body consistently hydrated will keep you motivated to continue your workout plan.

Hint: Mix up your fluid intake so you don’t get bored with bottle after bottle of just plain water. Try flavoring your water with some fruit slices and a little lemon juice. Find a sports drink flavor that you love and treat yourself to that during and after workouts.

Have Fun (yup, that’s right… we believe working out can be FUN!)

Working out doesn’t always have to mean running on the treadmill in the gym. Take advantage of the hot weather and get outside to exercise for your summer workouts. Go hiking while on vacation, swim laps in the pool, garden for an hour (if you’ve ever done this and felt how sore your muscles were the next day, then you know gardening is a serious workout), walk/run the dog around the block, or even hula hoop or jump rope to burn off calories. Bike around the neighborhood with a friend or with your kids. The wind on your face will help cool you down as your leg muscles work.

Hint: Even the dreaded task of mowing the lawn can be an excellent way to get a little cardio in and work your arm muscles (unless you have a riding mower – that’s cheating!). With some great music on your ipod and a little change of perspective, even this can become a fun, fulfilling and productive way to work out!

fruit bowl1Eat Fruits and Veggies

The summer is a perfect time to eat healthy. Since you want to stay hydrated, choose certain types of fruits and vegetables to help regain fluids. Grapes, watermelon, cantaloupe, and honeydew are all in season and have high water concentrations to help you replenish the fluids you lost during your summer workouts. Choose celery, cucumbers, bell peppers, and lettuce for the same effect. Check out your local farmer’s market to find out what is in season near you. You can support your community and rehydrate all at the same time.

Hint: When it comes to fruits and vegetables, the more variation in color, the better. Each color provides a different set of phytonutrients for your body, so don’t ignore those pretty yellow peppers or bright red pomegranates! Play a fun game with yourself by making a color chart and marking how many fruits and veggies of each different color you can manage to work into your diet each day this summer.

Stay Consistent

Besides staying hydrated, staying consistent will allow you to stay motivated this summer. Don’t let the rising thermometer keep you from continuing to exercise. Even if you decide to cut your workout short, at least get out and do something. Your body will adjust to the heat and your consistent schedule over time. And staying consistent will help squelch any excuses you could invent to stay home and nap on the couch. Using these tips and some common sense, you can continue to enjoy working out, even in the summer. Best of luck as you power on!

Hint: Create a set of SMART goals for yourself and then pair up each goal with an incentive. That way, when you’ve done the work to reach your goal, you know there’s a reward waiting for you!