Turn It Up! Tips & Tricks for Exercising in the Heat

May 27, 2020

Summer is right around the corner (is that BBQ we smell?!) It could mean your workout routine might get shaken up. Higher temps can bring challenges, especially if you prefer to exercise outdoors. 

If there was ever a time to be mindful of your body, it’s the coming months. Working out in the heat puts added stress on your body. If you’re not careful, that can lead to heat-related illnesses like heat stroke, heat cramps, and heat exhaustion.  

But fear not! Warmer temps don’t have to mean more taxing workouts. Before you head outside to exercise this summer, employ these tips to keep your cool. 

Hydrate.

Surprise, surprise. Water is important. Without it, your body can’t sweat, and sweat is its primary way to cool down your internal temperature to safe levels. So drink up! Drink water before your workout and, if you’re heading out for more than 30 minutes, bring water with you. Every 30 minutes, drink at least 8 ounces of water to stay hydrated. 

Cover up. 

Protect yourself from the sun. Sunscreen is your friend, but it’s also easy to sweat off. Choose lightweight, light-colored layers and bring a hat to keep your skin safe from the sun’s rays. 

Time it right. 

During the summer, adapt your workout schedule so you’re not exercising during the heat of the day. Early mornings or just before sunset are ideal times. 

Take it easy. 

Like we said, working out in the heat taxes your body more than a normal workout. Avoid burnout, injury, and heat-related illnesses by scaling back, especially at the start of the summer. You might get acclimated as you continue to exercise in the heat, but keep listening to your body during each workout. Start slow and steady and have an alternate route planned if you need to cut your workout short. 

Know when to call it. 

Feeling worn down by your workout? It might not just be your usual fatigue after pushing yourself. If you notice any of these signs, get out of the heat as quickly as possible:

  • Headache
  • Muscle cramps
  • Dizziness
  • Nausea
  • A more rapid heartbeat than normal for that level of workout intensity

The heat doesn’t have to cramp your workout style if you employ these tips. Your summer workouts might be heating up, but you can use them to keep your cool. 

Be well,


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