Staying Active When It's Hot Outside: Smart Tips for Summer Workouts
The summer heat doesn't mean you need to skip your workout! Here are some smart ways to stay active when temperatures rise.
Time it right
Early morning or evening workouts are best when it's hot. The sun is less strong during these times, and temperatures are cooler. Try to avoid exercising outdoors between 10 am and 4 pm, when the sun is strongest.[1]
Stay hydrated
Drink water before, during, and after exercise. Don't wait until you feel thirsty! Your body needs extra fluids when it's hot outside.
Not sure how much water you need? Here are some hydration tips to start with:[2]
Aim for 2 cups of water 2 hours before exercise
Try to have ½ to 1 cup every 15-20 minutes during activity
Continue hydrating with water after you finish
Talk to your doctor about your individual hydration needs.
Dress smart
Wear light-colored, loose-fitting clothes. Choose light fabrics — athletic wear is great because it’s typically designed to keep you cool and dry. Don't forget a hat and sunglasses to protect your face and eyes.[3]
Take it slow
Your body needs time to get used to hot weather. Start with short, easy workouts and slowly build up to longer ones. Listen to your body and take breaks when you need them.[4]
Heat-friendly fitness
Try these activities that can help you stay cool and active:
Swimming
Water aerobics
Indoor mall walking
Home workouts with fans
Yoga in a shaded park
Know the warning signs of overheating
Stop and cool down if you feel:
Dizzy or lightheaded
Unusually tired
Sick to your stomach
Headache
Muscle cramps
These could be signs that your body is overheating, which can be dangerous.[5]
Be sun smart
Use sunscreen and find shaded areas for your workout when possible.
Remember, staying active in summer is great for your body and mind! Just make small changes to keep safe in the heat.[2]
Heat and Exercise: Keeping Cool in Hot Weather. Mayo Clinic.
Physical Activity Guidelines for Americans. Office of Disease Prevention and Health Promotion.