But if you’re going to be working hard, once loose clothing gets wet, it’s much more prone to chafing.” “If you’re not working hard, looser clothing will provide more air flow. “Most companies are opting for more fitted cuts for hot weather,” says Minson. While a loose fit might feel great to start, if you’re a heavy sweater, the fabric will start to soak and weigh you down, flap around and even chafe if it’s too loose. When it comes to fabric choice, the lighter the better, and most people prefer a tighter fit. Slather on plenty of sunscreen, and then let air hit your skin as much as possible to speed the cooling process. Opt for light and minimal when it comes to clothing. This saves you from the need to reapply sunscreen halfway through. If you’re out for a long run or walk, but won’t be going too hard, consider wearing a long-sleeve running shirt that offers UV protection. On the other hand, some athletic clothing offers built-in SPF 50 (like these from Under Armour and Columbia). But make sure the clothing you’re wearing actually has UV protection: A plain white cotton T-shirt is only rated at around SPF 7, which is minimal protection. “But covering skin for protection from the sun’s radiation is important as well.”Ĭlothing is the best way to protect your skin from the sun, according to the Skin Cancer Foundation. “There isn’t a fabric that works as well for sweat-wicking as just having bare skin,” says Minson. Thankfully, many athletic brands are making ultra-lightweight clothing options that provide UV protection while wicking moisture and keeping you as cool in long sleeves as you’d be in a tank top. An easier way to avoid sunburn is by simply covering up what you can, while still allowing your skin to breathe and cool itself. In all warm weather (or any weather, really!), make sure any exposed skin has sunscreen covering it. Goodr‘s sport sunglasses are only $25 and offer UV 400 protection. Look for lenses that offer UV protection: Some cheaper ones won’t, but you don’t need to buy ultra-pricey glasses to get SPF ratings. Sunglasses are important if you’re rarely in the shade, as they’ll protect your eyes from the sun’s rays as well. You may prefer wearing a headband or buff to keep hair off your face, or no cap at all if you have short hair, but if you do that, be aware your scalp is getting a lot of sun exposure. Invest in a breathable, sweatproof cap that provides UV protection, keeps the sun off your face and scalp, and helps to keep sweat out of your eyes. Eventually, you’ll start seeing patterns emerge and be able to create your own mini-clothing matrix that helps you decide what to wear for each workout.ĬLICK TO TWEET THIS ARTICLE > Dress for success during hot weather workouts with these tips from get you started, here’s what to think about as you prep to walk or run in a range of warm temperatures: Use an app like MyFitnessPal to track your exercise and take notes about the type of workout (duration and how hard it was) you did, how hot it was and what you wore. To figure out your heat tolerance, start to take notes after your workouts. “And the more time you spend exercising in heat, the more your body will adapt.” “Everyone will have a different reaction to different heats,” says Minson. Some heavy sweaters find wearing long sleeves impossible since they soak through quickly, while a more mild sweater can walk for an hour or more in long sleeves in 100-degree weather and feel safe from the sun instead of drenched. To get a more precise idea of how hot it really is, use the National Weather Service’s Heat Index calculator to plug in the temperature and humidity to get an accurate read on exactly what kind of heat you’re dealing with.Įvery person has a different tolerance for heat, so it’s important to dress for your own needs rather than copying exactly what your exercise partners are wearing. If you live in a humid area, just assume it will always feel a few degrees warmer than the actual temperature, and dress accordingly. “That’s because the air flow is helping the sweat to evaporate, and when I’m running, I’m much less efficient.” “If I’m riding my bike, I won’t feel nearly as hot as I will when I’m running,” says Minson. In high humidity, sweat sticks around.Īdded to that, the harder you have to work to cool your body, the hotter you’ll feel. Sweat isn’t just an annoyance that happens when you’re getting hot, it’s the body’s way of cooling itself, and the cooling effect only happens when the sweat can evaporate. Not all heat is created equal: High humidity can make the effects of heat significantly worse by dampening (pun intended) the rate at which sweat can evaporate off your body, says Christopher Minson, a professor of human physiology at the University of Oregon.
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