9 Tips for Exercising in Hot Weather to be Safe & Feel LESS Terrible

Looking for tips for exercising in hot weather? In fact, working out in the heat can threaten your body and health. A little carelessness can lead to a heat-related health condition such as heat stroke, heat exhaustion, or extreme dehydration. Check out our advice on working out safely on even the hottest summer days.

How to exercise safely in hot weather?

How Hot Weather Affects Your Workout

Exercising in hot temperatures increases the physical strain. Carelessly exercising in the heat can lead to severe disease.

When exercising in high heat, blood is forced to circulate through the skin to cool the body. This leads to a blood draw from the working muscle, reducing the amount of blood pumped to the heart. 

This way of cooling the body with sweat is the main heat-reducing regime in exercise. 

Understand hot weather exercise

However, blood redistribution to the extremities combined with fluid loss through sweat production puts more strain on the heart.

When blood pressure and cardiac performance decrease, body temperature increases rapidly. Training performance also decreases. At the same time, nerve-muscle and metabolic function are drastically reduced. 

Tips for Exercising in Hot Weather

Take a cold shower

Consider taking a shower before your workout. When you finish your shower, ditch the blow dryer and opt for a wet head to help you stay cool during your workout.

Stay hydrated 

Stay safe with tips for exercising in hot weather

Water is your best friend on a hot day for staying hydrated; however, if you plan to exercise for more than 60 minutes, consider sipping on a sports drink. 

Sports drinks are essential when working out for prolonged periods, especially in the heat, because they contain potassium and electrolytes that can rehydrate and replenish your body. 

High sodium levels are good for your body, and sodium is a crucial ingredient for a hot day. As with everything, moderation is key.

Wear light clothing

It’s advisable to wear bright-colored clothing as it will reflect the sun and also help make you more visible to oncoming traffic. 

You should also opt for cotton sweat-wicking shirts and shorts, as they are lightweight, affordable, and will keep you dry. 

Head over to our guide on sunny weather outfits for further recommendations!

Pay attention to your workout clothes

Apply sunscreen

It's easy to get bad sunburn when trying to complete a summer workout. So, the best way to avoid it is to slather on sunscreen. 

Opt for sunscreen with an SPF of at least 50 and one that is water-proof so that it doesn’t come off once you start sweating.

Timing is everything

10 a.m. to 3 p.m. is known for being the hottest time of the day in the summer. If you plan an outdoor workout, try to do it before or after this time slot. 

Many athletes prefer to work out earlier in the morning, as it can help them stay energized throughout the day and sleep better at night.

The exercise timing is worth considering

Don’t fear the water

Summer is the perfect time to make water your friend. On sweltering days, try adding a water activity to your workouts, such as swimming, surfing, or stand-up Paddle Boarding (SUP). 

These activities will help you stay fit and healthy in the summer in a fun and new way while also staying cool. Who knows, you may end up finding a new favorite exercise.

You can find out some fun water activities for summer for kids and adults in our blog!

You can take part in water activities

The key to successfully running in the water is to be prepared. Wear bright clothing and make sure all of your clothing is waterproof (this includes shoes and accessories like a cell phone case). Avoid running around cars that may have trouble seeing you. 

Take indoor workouts

If you have the equipment, working out indoors at your local gym or even in your home is fine.

On days when there is an excessive heat warning, it can be your best decision to stay cool and avoid a heat-related injury while still getting in your workout.

You can take indoor workouts

Know your limits

Listen to your body, and if you begin to feel dizzy, nauseous, or tired, give yourself a break. Taking some time off for rest is better than overdoing your workout, getting sick or injured, and having to stop working out altogether.

Also, choose suitable sports for hot weather.

If the summer heat is too challenging for your standard high-intensity workout, break it up into multiple smaller workouts throughout the day. This will allow your body time to rest and refuel without jeopardizing your fitness and workout goals.

Don’t over-exercise

Check the weather forecast

If you only practice at the gym, the weather matters little to your plan. But if you regularly exercise outdoors, check the weather forecast, especially the temperature warnings. 

\Exercising in sunny, high temperatures on a summer day can make you sunstroke. Even when the sun is out in the afternoon, the temperature is still high, so you should not exercise.

You can check online at goweatherforecast.com or download the app on your smartphone. It is totally free!

Best tips for exercising in the heat

Advantages of Exercising in Hot Weather

The harmful effects of exercising in the heat cannot be underlined. However, it does have several benefits that may surprise you.

First, the temperature outdoors is higher; thus, working out in the heat will raise your body temperature even more. That will cause an increase in your metabolic rate.

Your body needs to work harder to cool down, which burns more calories and makes it easier to lose weight. 

Benefits of working out in hot weather

Furthermore, your cardiovascular system will adjust to the heat, becoming more efficient. 

A study of professional athletes found that heat training enhances the synthesis of haemoglobin, the protein that transports oxygen to the body's organs and tissues. This implies you'll increase your cardiovascular endurance. 

Besides, exercising in the heat allows your body to sweat more efficiently. According to one research, exercising in the heat causes you to sweat more abundantly, which can improve your thermoregulation. 

When to Take Your Outdoor Workout Indoors

As much as you enjoy exercising outside, there are times when it is too hot to be active outside. 

To determine this, first check weather and pay attention to the heat index. This considers temperature and relative humidity to determine how hot it actually feels outside.

When the heat index is between 80 and 90 degrees Fahrenheit, you should exercise caution since "prolonged exposure and/or physical activity" may cause weariness, according to the NWS's heat index chart.

When the heat index ranges between 90 and 103 degrees Fahrenheit, proceed with extreme caution. Anything more than that is deemed dangerous.

When to take your outdoor workout indoors

You should also check with yourself. For example, if you're hungover, you're most likely dehydrated, which increases your risk of heat-related sickness if you exercise outside.

If you take your training indoors, remember that water is always crucial.

Conclusion

Summer is a favorable time for physical training, sports activities, and physical exercise for all ages. However, in hot summer weather, you need to pay attention to avoid health problems that may arise during workouts. We hope those tips for exercising in hot weather will be helpful for you. Apply them now to enjoy your favorite activities!