July 30, 2024

Written By Megan Brandt • 3 min read

Do you love exercising outdoors, but not sure what precautions to take when it’s hot outside?

While it’s important to stay active, to exercise in the heat can be dangerous because when the temperature rises our bodies have to work harder to regulate our internal temperature. However, there’s good news. Just because it’s hot outside doesn’t mean we have to exercise indoors. You can still exercise in the heat, enjoying the fresh breeze and warm sun while working on your wellness. Use these 7 tips to safely enjoy physical activity even on hot days! 

Know the Weather Conditions

• Temperature: Check the weather forecast and avoid exercising during the hottest parts of the day. Early mornings and late evenings are generally cooler. 
• Humidity: High humidity can impair sweat evaporation, making it harder for your body to cool down. Exercise caution in very humid conditions.
• Location: You can also exercise in shady areas or do a water workout. If it’s very hot or humid, you can exercise indoors in an air-conditioned building.

Hydration is Key

• Pre-hydration: Drink plenty of fluids before exercising in the heat. Aim to start your workout well-hydrated.
• During exercise: Drink water or a sports drink every 15-20 minutes, even if you don’t feel thirsty. This helps replace fluids lost through sweat.  If you’re going to exercise in the heat for more than an hour, it’s important to replace electrolytes and carbohydrates with sports drinks rather than plain water.
• Post-exercise: Continue hydrating after your workout to replace any remaining fluids lost.

Dress Appropriately

• Lightweight clothing: Wear lightweight, loose-fitting, and light-colored clothing to reflect sunlight and heat.
• Moisture-wicking: Choose fabrics that wick sweat away from your skin to help keep you cool.

Use Sun Protection

• Sunscreen: Apply sunscreen with SPF 30 or higher, and reapply as directed, especially if you’ll be outdoors for an extended period.
• Hat and sunglasses: Wear a wide-brimmed hat and sunglasses to protect your face and eyes from direct sunlight.

Modify Intensity and Duration

• Gradual acclimatization: Allow your body time to adapt to exercising in the heat by gradually increasing duration and intensity over several days to weeks.
• Reduce intensity: Lower your exercise intensity and pace during hot weather.
• Exercise with a friend: If possible, exercise with a friend who can help monitor your condition and vice versa.

Listen to Your Body

• Signs of heat-related illness: Be aware of symptoms like dizziness, nausea, headache, rapid heartbeat, confusion, or fainting. If you experience any of these, stop exercising, move to a cooler place, and hydrate.
• Know when to stop: If you feel overly fatigued or overheated, stop exercising immediately.
• Different people have different limits: It’s important to listen to your body and take frequent breaks. You should use extreme caution if the heat index is over 90°F, or if there are heat advisories, air quality alerts, or excessive heat warnings in effect. If you think someone might be experiencing a heat-related illness, get medical help right away. 

Post-exercise Recovery

• Cool down: After finishing your workout, cool down gradually to help your body return to its normal temperature.
• Rehydrate and refuel: Drink fluids and eat a balanced meal to replenish electrolytes and nutrients lost during exercise.

With the proper preparation and precautions in place, it can be a safe and fun activity to exercise in the heat. By staying hydrated, dressing appropriately, adjusting your workout times, and listening to your body, you can minimize the risks associated with exercising in hot weather. Remember, safety first, and enjoy your workout!

Megan Brandt,
Fitness Director
Premier Fitness Camp

Ready to take your wellness journey to the next level? Join us at Premier Fitness Camp this fall and continue your path to health and fitness in a supportive and invigorating environment. Don’t wait—your best self is just around the corner!