5 Tips to Stay Cool During Your Summer Workouts

My clients and I love to head outdoors once spring hits; running along a lake or playing sand volleyball sure beats the indoor versions of treadmill running and indoor gym play. Once the summer hits, though, it can be a struggle to stay outside if the weather is hazy, hot, and humid. It's no fun working out in what feels like a Turkish Bath.

Here are five quick tips to keep you outside and having fun:

Go early or go late. Get up before the heat really has a chance to take over; an early morning workout is calming and cool, plus you get to feel virtuous all day. A late sunset workout has it's own charms. It's a great way to wind down after a hot day, and even a 10-degree drop will feel much cooler than the midday sun.

Drink water before you go. Our bodies' natural cooling system is through sweat. If you're dehydrated then you're not sweating as efficiently and you'll feel hotter. Have a nice glass of water 20 to 30 minutes before you hit the great outdoors and you'll glide smoothly through your workout.

Bring water with you. You need to four to eight ounces of water for every 15 to 20 minutes of exercise. It's better to follow the eight ounce guideline when you're exerting yourself in high heat and humidity. Make sure you bring more water than usual to stay hydrated and functioning properly because, after all, heat stroke isn't fun.

Wear light colored clothing. I'm a Red Sox fan and I always run with my navy blue hat in the fall and spring. I switch over to a light blue one in the summer because the darker hat absorbs much more heat. The same is true for your clothes; light colors reflect the sun and dark colors absorb it. If you want to feel 10 degrees hotter, go exercise in a dark outfit and see how quickly you melt.

Switch your workouts. If you normally only do one type of workout, switch things up and try outdoor activities that torch a ton of calories and are cooler. Beach volleyball takes advantage of the ocean breeze; kayaking in a cool river is a huge calorie burn and a cool ride; swimming is a natural. I'm also a fan of hiking -- it's a great butt workout and you're in the leafy calm of a wooded trail.

For more ideas about outdoor workouts, read how to create an outdoor circuit.