Here’s how to keep your workout cooler, safer and more comfortable when it's hot outside.
Working out in the heat of the summer can be taxing on your body, but just because the heat is on doesn’t mean you have to skip your workout or bring it indoors if you prefer exercising outside. You just need to take a few precautions to keep your body cooler and more comfortable, so the heat and humidity don’t make you sick.
Here are 9 tips to make your hot and sticky summer workout feel more like a breath of fresh air:
Stay hydrated
It’s always important to drink enough before, during and after your workout. But when the heat starts to soar, hydration is more important than ever. Drinking plain water is good for short workouts, but if it’s extremely hot, you’re sweating profusely or you plan on engaging in a long or strenuous workout, you may also need some electrolytes. However, drinking too many beverages with electrolytes can have negative side effects. It’s recommended to drink about 16-32 ounces of an electrolyte drink per hour of intense activity only.
Time your workouts
The day is usually hottest between 11 a.m. and 4 p.m. so schedule workouts at cooler times of the day when possible. Early morning and after dinner are best. If you work out in the dark, wear reflective clothing or carry a light so you’re easily seen by others.
Change your location
Find places to work out where there is more shade or a stronger breeze. Avoid hot pavement, which can make conditions feel worse. Being able to take breaks from the sun may help keep you cooler.
Acclimate slowly
It takes time for your body to get used to exercising in the heat, so give it time to acclimate. Start with shorter or less intense workouts. Build up to your usual routine as you feel ready. Dialing things back when it’s hot helps your body get used to the weather and makes your workout safer, more efficient and more enjoyable.
Dress to sweat
Wear lightweight moisture-wicking fabric to stay cooler and more comfortable when you start to sweat. Light colors won’t attract the heat of the sun as much and a looser fit will keep air flowing.
Be sun smart
Wear water-resistant sunscreen, even if it’s cloudy outside. A hat or visor, as well as sunglasses, also offer sun protection.
Know your body
Some people thrive in hot weather while others can’t tolerate the heat as well due to age, health conditions, medications or personal preference. If your heat tolerance is low, don’t push it. There are always options for getting in a workout indoors – or stick to swimming if you want to exercise outside.
Listen to your body
No matter how much you think you can tolerate the heat, it’s important to pay attention to any signs that your body is overheating, such as cramping, dizziness, nausea or weakness. If you have these signs, stop what you’re doing, get out of the heat and drink some water. Ignoring symptoms of heat illness can lead to serious consequences.
Refuel and recharge
When you’re done with your workout, eat something light and cool to refuel your body. Some people prefer starting with a popsicle, smoothie or other frosty concoction. Fresh fruit is refreshing and provides natural sugar, as well as vitamins and minerals. Of course, don’t forget to rehydrate as well.
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Date Last Reviewed: June 13, 2024
Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor
Medical Review: Andrew Overman, DPT, MS, COMT, CSCS
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