How to Exercise Safely and Effectively in Summer Heat

Exercising in summer heat presents unique challenges, but with the right approach, you can stay fit and safe. Learn how to adapt your routine for summer conditions to prevent overheating, maintain hydration, and maximize performance.

Planning outdoor workout? Summer is the perfect time to get outside and enjoy the sunshine while exercising. However, the heat and humidity can make it challenging to stay safe and healthy while working out. With some planning and precautions, it is still possible to exercise outdoors safely on hot summer days. In this article, we’ll cover some essential tips to ensure a safe and enjoyable outdoor workout experience.

Understanding How Heat Affects Your Body

Before we dive into the tips, it’s important to understand how heat affects your body. Anytime we exercise, our bodies produce heat. To avoid overheating, the body expels some of that heat into the air by producing sweat. When the temperature of the air around you is hotter or when your body is producing more heat through exercise, you sweat more. During exercise, the body also diverts blood flow away from your internal organs and toward the blood vessels around your skin to help your body cool.

Despite all these built-in cooling systems, we can still overheat, especially when exercising in hot conditions. When the heat you’re producing is greater than the heat you’re losing, body temperature rises, which can lead to serious health issues, including heat rash, heat cramps, heat exhaustion, and heatstroke (which can be life-threatening).

Tips for Exercising Outdoors in Hot Summer Weather

Here are some tips to make sure that you don’t overheat while exercising outdoors in the summertime.

1. Acclimate to the Heat

No matter your fitness level, everybody needs time to acclimate to the heat. Heat acclimation lets the body get used to operating in higher temperatures and helps prevent the system from being shocked when training. If you take this step, you’ll be able to exercise at a higher level for a longer time while maintaining a lower body temperature when the heat is up.

To do it, start with shorter workouts and gradually increase the duration and intensity over a period of 10 to 14 days. Until you’re acclimated, hold off on intense or long workouts in the heat.

2. Know Your Risk

Heat affects everyone differently owing to a variety of factors, but certain groups should take extra precautions. People who are generally at increased risk of heat-related illness include older adults, people who don’t often work out, people with pre-existing health conditions like heart disease, people with acute illness like fever and upper respiratory infections, and people taking certain medications, such as diuretics and COPD medications.

If you’re in one of these groups, you’ll need to be extra cautious about exercising in heat. Sometimes it may be best to work out indoors with AC.

3. Stay Hydrated

Staying hydrated is key no matter the time of year, but it’s even more important during hot conditions. Whether or not you are exercising, you should be drinking at least 1 ounce (oz) of water per 2 pounds (lb) of body weight. If you are exercising, you should try to drink an additional 12 oz of water a couple of hours before your workout, and then again about 30 minutes prior. Water is always an effective preworkout beverage, but you can sip drinks with electrolytes to amp up the hydration.

4. Eat for Hydration

You can also increase your body’s hydration level by eating water-rich foods throughout the day. Water-rich foods include cucumbers, watermelon, strawberries, celery, raw mushrooms, tomatoes, zucchini, and summer squash.

5. Don’t Eat Too Much Beforehand

When working out in the heat, avoid eating a big meal before exercise. Digestion creates more body heat, which pulls blood flow away from the muscles you’re working during exercise. If your body is trying to digest food and move vigorously at the same time, digestive discomfort can result, leading to a bummer of a workout.

6. Wear Heat-Appropriate Clothing

Wear clothing that allows heat to escape your body. Loose-fitting, light-colored clothing is best for keeping the body cool. Look for fabrics, often synthetic, that are lightweight and moisture-wicking.

7. Use Sun Protection

Heat and humidity aren’t the only worries in the summer. Sun exposure is the leading risk factor for skin cancer, so take steps to protect yourself. Slather on the broad-spectrum sunscreen, choosing one that is water-resistant with at least an SPF of 30. Use two tablespoons for your entire body, applying it 30 minutes before you go out. Reapply every two hours, per the general guideline, but if you’re sweating, reapply every hour.

Also, consider clothing with ultraviolet protection factor (UPF), which is like SPF but for clothes and hats. And wear sunglasses that block 100% of UVA and UVB rays and screen out 75 to 90% of visible light.

8. Carry Water (or Know Where to Find It During Your Workout)

When the temperature climbs above 80 degrees F, bring water with you (or plan ahead where you can find some during your workout). You’ll need to replenish your body with 7 to 10 oz of water for every 10 to 20 minutes of exercise in the heat. And if your workout will last more than 60 minutes, consider adding an electrolyte supplement to your water.

9. Avoid Middle-of-the-Day Workouts

Midday sun can add about 20 degrees to the temperature. That means midday is usually the hottest point of the day. Choose a shadier route whenever possible, and avoid times when the sun is most intense, usually between 10 a.m. and 4 p.m.

10. Monitor the Air Quality Index (AQI)

Air quality is a growing concern in outdoor exercise. Air quality impacts the exchange of oxygen in the lungs, adding that people with asthma and allergies are at higher risk of having complications while exercising in poor air quality. So when is the AQI too high to exercise outdoors? Anything 50 or above can pose challenges for people with compromised health. Play it safe by choosing times of the day with a lower AQI or modify your plans by moving indoors or changing your intensity or duration.

11. Tailor Your Workout to the Weather

Don’t save your most intense workouts for the hottest days. Dial down the intensity level of your workout when the temperatures and humidity are high. Also, consider an activity that will allow you to take breaks to hydrate and let your heart rate fall. If you belong to a gym, do your warm-up and cooldown in the club so you cut your time in the heat.

Conclusion

Exercising outdoors in hot summer weather can be a challenge, but it’s not impossible. By following these tips, you can stay safe and healthy while enjoying your workout in the great outdoors. Remember to listen to your body and take breaks when necessary, and don’t forget to have fun!

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