Exercising outdoors can be a refreshing and enjoyable way to stay fit, especially for beginners. But the outdoors comes with its own set of challenges, one of which is fatigue. The hot sun, strong winds, and rough terrain can quickly tire you out and make exercising feel like a chore.
But with the right strategies in place, it’s possible to reduce fatigue when exercising outdoors. Here are some tips to help you stay energized and motivated during your outdoor workouts.
Dressing Right
The right attire can make a big difference in how you feel during a workout. Lightweight, moisture-wicking clothing helps manage sweat and keeps you comfortable. Wearing a hat while exercising outdoors protects your head from the sun’s rays, reducing the risk of heatstroke and exhaustion. And athletic shoes with proper support can prevent foot and ankle fatigue.
Hydrate, Hydrate, Hydrate
Staying hydrated is one of the most important aspects of reducing fatigue. Water helps regulate your body temperature and keeps your muscles working efficiently. Carry a water bottle with you and take regular sips, even if you’re not feeling thirsty. Aim to drink about 8–10 ounces of water every 20 minutes during intense exercise. Starting your day well-hydrated will also set you up for success. There are other ways to stay hydrated, not just drinking water. Check out our tips for Staying Hydrated Without Drinking Water
Smart Scheduling
Exercising outdoors in the middle of the day, when the sun is at its strongest, can quickly lead to fatigue and even heat exhaustion. Instead, schedule your workouts for the early morning or evening when temperatures are cooler. If you can’t avoid exercising during peak hours, find a shaded area to work out and take frequent breaks.
Listen to Your Body
Is your body begging for a break? Listen to it! Pushing yourself too hard can lead to extreme fatigue and increase the risk of injury. Know your limits and take breaks when needed. If you feel overwhelmed, try slowing down your pace or taking a short rest. Don’t be afraid to adjust your workout plan if needed.
Fuel Up Properly
Your body needs the right fuel to keep going. Eating a balanced diet with plenty of fruits, vegetables, and lean proteins can enhance your endurance. Consider snacks like a banana or a handful of nuts before your workout for a quick energy boost. Post-workout, eating protein-rich snacks such as yogurt or a smoothie can aid in recovery.
The great outdoors can be the perfect setting for your fitness journey, but fatigue can quickly put a damper on things. By following these tips on limiting exhaustion during outdoor workouts, you’ll be able to stay motivated, push through your workouts, and reach your fitness goals.
