Simple Tips for Exercising in the Summer Heat

Posted on August 13, 2020

Written By: Megan DeLuca, MEd, CPT, Fitness Blogger

Whether you’re exercising indoor or outdoor, the summer heat can make things a bit more challenging. I’m not one to keep the AC very low so working out in the basement, somewhere cool, or with a fan blowing is a must. But if you’re taking your workout outdoor, remember these simple tips to make your experience more enjoyable.

  • PRE-WORKOUT – Take a cool shower before your workout even begins and leave your hair wet to help you stay cooler during your workout.
  • HYDRATE – Water is the best way to stay hydrated on a hot day but if you’re planning on exercising for longer than 60 minutes, you may also want to consider having a sports type drink that contains potassium and electrolytes to rehydrate and replenish your body.
  • CLOTHING – Wear bright colored, light weight, breathable clothing to make you more visible to others and to help you stay cool and dry. Cotton is an affordable option, while sweat wicking fabrics are optimal if you don’t mind the price tag.
  • SUNSCREEN – Be sure to apply SPF of at least 30 that is waterproof and/or sweatproof about 20 minutes before your workout begins, even if it’s cloudy.
  • TIMING – Try to get your workout done before 10 am or after 3pm to avoid the hottest time of the day. 
  • JUST ADD WATER – Try adding a water activity to your workout to help you stay fit and cool in the summer heat. Whether it’s swimming, a run in the rain (seek safety if thunder or lightning are present), stand-up-paddle boarding or even taking a quick dip after your workout to recover and relax. 
  • KNOW YOUR LIMITS – If you begin to feel dizzy, nauseous, or really tired, give yourself a break by slowing down or stopping all together. Overdoing it can lead to heat-related illness or injury so listening to your body is very important. If the summer heat proves to be too challenging for your usual workout, breaking it up into smaller sessions may be a good option to allow your body to rest and refuel without jeopardizing for fitness goals.
  • TAKE IT INDOORS – Working out indoors with a streaming app, workout video, or using home equipment are great options for when it’s just too hot for you or there is an excessive heat warning. 

Stay fit and cool – and safe – this summer!