Summer Work-Outs
fitness first
T
he heat can be a major drawback for people looking to work out in the summer. If you’re not careful, you can end up suffering from a heatrelated health condition such as a heat stroke, heat exhaustion or extreme dehydration, all of which can greatly derail you from your fitness goals. Fortunately, we have some tips to help you to safely work out on even the hottest of summer days. As with everything, moderation is key.
staying hydrated; however, if you’re planning to exercise for more than 60 minutes, you may also want to consider sipping on a sports drinks that contain potassium and electrolytes to help rehydrate and replenish your body. Wear light clothing Bright colors reflect the sun and also help to make you more visible.. Cotton is a lightweight and affordable material that can help you to stay dry. If you’re willing to splurge, opt for sweat-wicking shirts and shorts to keep the sweat at bay.
Take a cold shower Before your workout even begins you may want to take a cold shower. Once you finish your shower, opt for a wet head to help you to stay cool during your workout.
Don’t forget the sunscreen Stop the burn before it occurs by slathering on the sunscreen. Opt for sunscreen with an SPF of at least 50 and one that is water-proof so that it doesn’t come off once you start sweating.
Stay hydrated with the RIGHT fluids Water is your best friend on a hot day for
Timing is everything 10 a.m. to 3 p.m. is known for being the hottest
FITNESS EVENTS
SUNDAY, JULY 11
Sign up for an endurance race. Take on a new challenge, support a good cause or run/walk for the health of it. Be sure to check the official race website for the most up-to-date information as circumstances may have changed since time of print. The 2021 ANNUAL RACE GUIDE from the March/April issue can be found on our website. Check back in every issue for updates.
JULY VIRTUAL Sundowner 5K Run, Splash Dash, and Kids’ Races. (July 1-15) Joliet. jpdrun3.com VIRTUAL Run/Walk to End Homelessness 5K and Kid’s Fun Run. Chicago. asafehaven.org (7/17-25) VIRTUAL (July 31-Aug. 2) CowaLUNGa Bike Ride. resphealth.org
SATURDAY, JULY 3
Elmhurst Running Club 4 on the 3rd 4-Mile Run. Elmhurst. 4on4th.com
SUNDAY, JULY 4
Stars and Stripes 5K. Tinley Park. tinleyparkdistrict.org Firecracker 5K. Warrenville. warrenvilleparks.org
SATURDAY, JULY 10
Chicken Run 5K. Batavia. crm.enmotive.com/ chicken-run-5k July/August 2021
Lake Zurich Triathlon Olympic and Sprint Swim, Bike and Run. Lake Zurich. lakezurichtri.com
SATURDAY, JULY 17
THE FORGE: LEMONT QUARRIES Triathlon. Lemont. bit. ly/TheForgeTriJuly2021 Wauconda Park District Kids’ Triathlon. Wauconda. waucondaparks.org Toagie 5K Run, Walk & Stroll. Highwood. celebratehighwood.org/toagie-fest-5-k-run
SUNDAY, JULY 18
Adult Olympic and Sprint Triathlon. Wauconda. waucondaparks.org Pancreatic Cancer Research Walk. Naperville. lustgarten.org/napervillewalk Walk & 5K Run to Remember. Elk Grove. willowhouse.org
time of the day in the summer. If you’re planning an outdoor workout, try to do it either before or after this time slot. Take it indoors There’s nothing wrong with working out indoors at your local gym or even in your home if you have equipment. On days when there is an excessive heat warning, this can be your best decision to stay cool and avoid a heat-related injury while still getting in your workout. Know your limits Listen to your body and if you begin to feel dizzy, nauseous, or tired, give yourself a break. Taking some time off for rest is better than overdoing your workout and getting sick or injured and having to stop working out altogether. Have fun and stay cool - and safe - this summer!
and Kids’ Triathlon. Naperville. napervilletri.events
SUNDAY, AUGUST 8
Woodridge Rotary Mini Triathlon and Kids’ Triathlon. Woodridge. woodridgerotary.org
SATURDAY, AUGUST 14
Tough Mudder Obstacle Mud Race. 2-Day Event. Rockford. toughmudder.com Western Suburban Lupus Walk. Naperville. lupusil.org
SUNDAY, AUGUST 15
Tough Mudder Obstacle Mud Race. 2-Day Event. Rockford. toughmudder.com
SATURDAY, AUGUST 21
Rugged Maniac 5K Obstacle Race. Wilmot, WI. ruggedmaniac.com
SATURDAY, JULY 24
SUNDAY, AUGUST 22
Christmas in July 5K Run/Walk Relays, Kids’ Run. Lisle. runners4wellness.com
Fort2Base 11.5- and 3.45-mile Run. North Chicago. fort2base.com
SUNDAY, JULY 25
SATURDAY, AUGUST 28
Glenview Park Center Sprint Triathlon and Aqua Bike Race. Glenview. glenviewparks.org
AUGUST SUNDAY, AUGUST 1
Naperville Sprint Triathlon, Duathlon, Aqua Bike, suburban family | subfam.com
BBQ Bolt- 5K/1M. Downers Grove. bbqbolt.org Chicago Triathlon Sprint and Kids’ Triathlon. 2-Day Event. Chicago. chicagotriathllon.com
SUNDAY, AUGUST 29
Harmon Hundred 25, 50, 75 100-Mile Bike Rides. Wilmot, WI. wheelmen.com Bike for the Kids. Elgin. easterseals.com fitness first 37
