Exercising in hot summer weather can be challenging. The heat and humidity make it harder on your body to stay cool. Without proper precautions, working out when it’s hot puts you at risk of dehydration, heat exhaustion, and other heat-related illnesses. However, you can safely exercise outdoors or indoors in hot conditions. Follow these essential tips to help beat the heat and continue training through the summer.
Stay Hydrated
One of the most important tips for exercising in hot weather is to stay hydrated. When temperatures rise, your body loses more fluid and electrolytes through sweat. To prevent dehydration, drink plenty of water before, during, and after your workout. Aim to drink at least 16 ounces of water 2 hours before your workout. During your exercise session, take small sips every 15-20 minutes. After you’re done, drink another 16 ounces of water for every pound lost through sweat. Besides water, you can also drink electrolyte sports drinks like Gatorade to replenish lost salts and improve hydration. Just avoid sugary beverages like soda which can actually dehydrate you more.
Adjust Timing
Exercising early in the morning or later in the evening helps avoid the hottest part of the day. If possible, plan your workout before 10 AM or after 7 PM when temperatures are lower. The cooler conditions will put less strain on your body and make your training more comfortable. If you can only exercise in the middle of the day when it’s hot, take more breaks in shaded areas to prevent overheating. Reduce the intensity and duration of your workout as well.
Wear Lightweight, Breathable Clothing
What you wear makes a huge difference when exercising in heat. Light-colored, loose, lightweight performance fabric clothing helps sweat evaporate and keeps you cooler. Moisture-wicking fabrics like polyester and Dri-FIT draw sweat away from your skin. Avoid dark colors which absorb more heat. Dress for about 20 degrees warmer than the actual temperature. Skip extra layers you don’t need. For outdoor exercise, wear sunglasses, hats, and sunscreen to protect against UV rays.
Pick Shaded Routes
When running or cycling outdoors in hot weather, map your route so it has plenty of shade. Tree-lined trails or paths with shade structures will help you stay cooler. Avoid direct sun exposure as much as possible. For activities like tennis or basketball, play early/late in the day when courts are shaded. Exercising in full sun significantly increases your risk of overheating and heat-related illness. Seek shade whenever you need a break.
Know the Signs of Heat Illness
Pay attention to signals that your body is getting too hot like headache, dizziness, nausea, excessive sweating, and muscle cramps. If not addressed promptly, heat exhaustion can progress to dangerous heat stroke. Stop activity right away and cool off if you experience these symptoms. Drink water, use cold compresses, get in the shade, remove extra clothing, and take a shower if needed. Avoid intense exercise in heat until you fully recover. Know when to call 911 if symptoms persist or worsen.
Don’t try to push yourself too hard when exercising in heat. Start workouts slowly and gradually increase intensity over time. Low-impact activities like walking, swimming, and cycling put less stress on the body compared to running.