Outside classes are possible again and the mercury rises! Great, because an outdoor workout in the sun is ten times better anyway than in the pouring rain. However, that same sun also brings some risks, so it’s useful to exercise responsibly when it gets warm.

P.s. Did you know that you can unfreeze your membership with a special discount? Yass, really! Through the membership settings in the OneFit app (handy if you update to the latest version, by the way) you can reactivate your membership and do classes on (outside) location and get access to unlimited online classes. Any questions? You can find the answers in our FAQ’s!

Drink, drink, drink

It’s always important to hydrate enough, especially during exercise, you have to make sure you drink enough. Add a hot summer day to that and we recommend drinking at least 1 to 1.5 liters more than you are used to.

So bring that big water bottle to the park! It is recommended to take large sips at once and drink a lot at once instead of small sips in between because your stomach can process this better. Also, bring a little more than usual, so you can be sure that you don’t have to fill your bottle in public places.

Start slow… finish strong!

Let your body get used to the warmth first. So start a little slower and go for a quiet start. If you want to do a workout outside, but a more relaxing one, take a yoga class in the shade. Yoga is also a sport, you know 😉.

Are you going outside for a HIIT, CrossFit®, or cardio workout? Even then a slower start is useful. Warm-up your muscles for a while, let yourself get used to the heat and take advantage of it! Are you still hot? Throw some water over your head or shirt or put a wet towel in your neck. Works great during high-intensity classes!

Look for a spot in the shade

If you really don’t feel like having the shape a sports bra on your back or a t-shirt print on your arms, then it’s wise to look for a spot where you can work out in the shade. Plot a running route in the park or forest, look for a shady spot in the garden, and very important: don’t forget the sunscreen!

Rather stay home and do a workout here? Then create a sail over your balcony or garden or find a shady spot. We know, a tan is what we all want but you really don’t want to get sunburned while exercising. It’s also a bit cooler in the shade, so you’ll avoid overheating and can keep up longer. Great if you want to work that body for 45 minutes!

Get into (or onto) the water!

Luckily we have enough water and sea in our little country to be able to cool down. Take advantage of that! At OneFit you can swim, go SUPping (now also in Utrecht, yes!), surf or canoe at various locations. Perfect for a hot summer day: it feels a bit like a holiday, but you’re still being active. Two birds with one stone 😉

Please note: even if you are in or on the water and slightly cooled down, this does not mean that you are less likely to burn or dry out. So take plenty of water with you, apply enough sunscreen, and put on a hat – that also works great against overheating and sunburns.

Take enough breaks or go for a shorter workout

Take a rest! Yeah we know, you want to go for it, but when it’s hot you better take a half a minute break more often. Let your body get used to the warmth, cool down a bit, and make sure you don’t get too exhausted. We don’t want you to get a sunstroke.

Too hot? Stay inside!

Is it cooler inside than outside? Do a workout at home! You can still find a big offer of online classes in the OneFit app. That way, working out at home really doesn’t have to be boring: Yoga, FireFlow, HIIT and Boxing – we’ve got it all.

Go home for a workout in the living room and tank some extra energy! Pop your mat and give yourself 45 minutes you-time. Even when it’s warm outside, it’s great to let go of your everyday activities with an online class at home. If you miss some sports gear, get it here. You can also take a look for outdoor attributes!