How To Stay Fresh And Cool For A Better Workout

10

JULY, 2021

Exercise raises body temperature. As you convert more energy to produce movement, heat is released. It’s completely natural to have an increase in core body temperature during a workout, and the body has natural mechanisms to cool itself when the temperature gets too high. It starts to produce sweat and also sends more blood to the skin, arms, legs, and head so that heat can dissipate quicker.

Despite this, there are times when the body can’t dispose of the excess heat fast enough. When the temperature rises and stays at around 38.3°C to 40°C, it can lead to heat exhaustion.

In a Johns Hopkins write-up, it’s stated how your heart may not be able to pump enough blood during heat exhaustion. This makes you feel weak and dizzy; you may even collapse. You won’t be able to perform at your best. It’s important to take measures to ensure that you’re helping your body cope with spikes in temperature.

split squats outside

Wear Moisture-Wicking Activewear

Ditch your soft cotton shirts during exercise as the material absorbs liquid up to 27 times its weight. This can make you feel uncomfortable, stuffy, and weighed down. You can’t have that happening during sweaty sessions, even in basic street workout circuits like the ones outlined in the ‘Street Workout For Beginners’ post, where you’ll be doing pull-ups, push-ups, jumping squats, inverted rows, and core work.

So invest in good activewear that’s breathable and allows you to perform the movements you need. Opt for moisture-wicking and quick-drying fabric such as nylon and polyester which are light and permeable. You could even get well-ventilated workout shoes with breathable mesh to keep your feet cool and as sweat-free as possible.

Breathing Techniques

How many times have you heard “keep breathing” and “don’t forget to breathe” from fitness trainers? The importance of having the right breathing techniques can’t be understated. Although huffing and puffing are part of workout routines, there are proper ways to breathe that help you optimise your workouts.

One of the leading techniques mentioned in GQ’s notes on breathing methods for working out is diaphragm breathing. Instead of using the chest to inhale and exhale, focus on using the diaphragm. Develop a pattern that you can manage and that lets you go through movements comfortably. Not only does proper breathing help you regulate your temperature, but it also increases your endurance and spinal stability.

glute bands sqr

Hydrate Effectively

You lose a lot of fluid and electrolytes as you sweat, and you need to replenish your stores to regulate body heat. Dehydration makes you feel tired and sluggish. Drinking enough water and making sure your body is cool and hydrated can improve your workout performance.

When doing your street workout, have a bottle of water and a skin spritz in tow. The latter reinforces the cooling effect of sweat. As highlighted in PrettyMe’s guide to setting sprays, individuals with dry skin can benefit from a refreshing facial spritz to help cool the face and neck.

Look for products with a water-rich formulation and humectants to ensure deeper hydration. Additionally, ladies would be happy to know that these types of hydrating products also help keep makeup locked in during sweaty circuits!

Written by Vic

Melbourne-based Personal Trainer, Calisthenics Athlete and the Founder of Street Workout St Kilda. Super passionate about bodyweight training and the art of movement.
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