Safely Exercising in the Summer: 10 Tips to Beat the Heat

Key Takeaways

• Exercise during cooler hours (before 10 a.m. or after 6 p.m.) to avoid peak heat and reduce the risk of heat-related illnesses.
• Stay hydrated by drinking water before, during, and after workouts, and consider electrolytes for longer or intense sessions that increase your sweat rate.
• Wear light, breathable clothing and be aware of the symptoms of heat exhaustion and heat stroke to exercise safely in hot weather.

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Exercising in the summer can be invigorating, with extra doses of vitamin D, the sounds of birds chirping on a morning walk, and the enjoyment of Mother Nature in all her glory. However, summer also brings rising temperatures and humidity, both of which can impact your exercise performance and health. No matter your reason for exercising outdoors, it's essential to adjust your routine to avoid heat-related illnesses, such as dehydration and heat stroke. 

This article offers practical, science-backed strategies to help you stay safe while still getting an effective workout. You’ll find tips on the best times to exercise, how to stay properly hydrated, what to wear, and how to recognize early warning signs of heat exhaustion and heat stroke. Grab your sunscreen and check out this guide to summertime workout fun in the sun. 

Optimal Times for Summer Workouts

With hotter temps and humidity, timing your exercise in the summer can significantly impact both your safety and performance. If you enjoy working out in the morning, you may find that exercising before 10:00 a.m. offers the coolest temperatures and the least intense sunlight. The same is true after 6:00 p.m., when the sun is lower and temperatures start to cool off. During both times of day, your body won’t have to work as hard to regulate its internal temperature, which reduces your risk of overheating and dehydration. 

You may notice that your heart rate is generally lower at these times, allowing you to exercise at harder efforts. You don’t necessarily have to avoid working out in the middle of the day; however, it’s crucial to understand the risks associated with pushing yourself during peak heat exposure. Working out during this time can quickly elevate your core temperature, putting you at risk for heat exhaustion or heat stroke. By scheduling your exercise around cooler parts of the day, you can maintain your fitness goals while protecting your health during the hottest months of the year, unless you are actively involved in heat training.

5 Hydration Strategies

One of the most common pitfalls of exercising in the heat is an increased incidence of dehydration, which can trigger a cascade of other health issues, including heat stroke, exhaustion, heart palpitations, and stress on the kidneys. Thus, maintaining proper hydration is crucial for preventing heat-related issues when exercising outdoors in the summer. Dehydration mainly occurs through increased fluid loss from sweat, where your body loses both water and necessary electrolytes. 

Symptoms of dehydration include fatigue, cramps, dizziness, nausea, and feeling disoriented. Even mild dehydration can impair performance and recovery, so following a consistent hydration strategy is key for safety and success.² Here are a few hydration tips to consider for your next hot workout.

Pre-Hydrate

Drink about 16 to 20 ounces of water with electrolytes two to three hours before exercising to start off well-hydrated. It’s challenging to stay hydrated once you start sweating, so prehydration is crucial. 

Regular Sips

Take 5 to 10-ounce sips of water or an electrolyte drink every 15 to 20 minutes during your workout, even if you don’t feel thirsty.

Use Electrolytes

Especially for those who sweat a lot, incorporating electrolyte drinks or supplements into their routine can help replenish sodium, potassium, magnesium, and other key minerals, thereby improving performance and reducing the risk of injury and illness. 

Monitor Urine Color

A simple way to monitor your hydration status is to assess the color of your urine before, after, and throughout your exercise. Aim for light yellow urine, which is a good indicator of adequate hydration levels.

Post-Workout Rehydration

It's essential to replenish your water and electrolyte stores once you’re done, especially if you're still sweating. Drink at least 16 to 24 ounces of water or an electrolyte-rich beverage within an hour after finishing your workout.

Appropriate Attire for Hot Weather

Wearing the right clothing for hot summer workouts can make a significant difference in your performance, safety, and comfort levels. Proper gear plays a vital role in helping your body regulate its temperature, reduce the risk of overheating, and protect your skin from the sun. As many outdoor enthusiasts will say, “There is no such thing as bad weather, just bad gear.”  

Here are some tips for what to wear and what to bring with you during hot, outdoor workouts.

Lightweight and Breathable Fabrics

Moisture-wicking materials, such as polyester or nylon blends, help pull sweat away from your skin and allow it to evaporate quickly, which helps keep you cooler and drier even during longer workouts.³

Light Colors

Choose light-colored clothing to reflect the sun’s rays away from your body, rather than dark blues or blacks, which will attract the heat and increase your core temperature more quickly.

Loose-Fitting Clothing

Wearing loose clothing allows air to circulate around your body, which improves overall ventilation and the body’s natural cooling mechanisms. 

Protective Accessories

The rays of the sun do more than just cause us to feel hot. They can cause harsh burns and injuries to our eyes with prolonged exposure. Use sunglasses, a lightweight hat, and sunscreen to protect all areas of your body.

Sweat-Resistant Sunscreen

Apply a sunscreen with SPF 50 or higher at least 15 minutes before heading out, and reapply as directed, especially if sweating heavily or exercising in water.⁴ 

Recognizing and Preventing Heat-Related Illnesses

Despite taking all the proper precautions, it is still possible for heat exhaustion and heat stroke to occur when exercising outdoors in very high temperatures. Heat exhaustion is typically a warning sign that your body is struggling to regulate its temperature. In contrast, heat stroke is a life-threatening emergency as the body’s temperature regulation system fails. Knowing the symptoms of each, along with how to prevent and respond to them, can help you and those around you stay safe while being active outdoors. 

If you or someone else shows signs of heat-related illness, seek medical attention immediately, as it can be fatal if not treated promptly. Here is a helpful list to help understand the differences between heat stroke and heat exhaustion.

Heat Exhaustion

• Symptoms: Heavy sweating, fatigue, dizziness, headache, nausea, muscle cramps, rapid pulse.
• Skin Appearance: Cool, pale, and clammy.
• Mental State: Feeling weak and/or irritable.
• Temperature Regulation: Still sweating but struggling to cool down.
• What to Do: Move to a cool place, drink water, loosen clothing, and apply cool compresses to the forehead and other exposed areas.

Heat Stroke

• Symptoms: High body temperature (104°F or higher), confusion, slurred speech, hot, dry, or damp skin, and fainting.
• Skin Appearance: Hot, red, dry, or moist skin.
• Mental State: Disorientation, confused, may experience seizures or loss of consciousness.
• Temperature Regulation: The body can no longer cool itself; internal temperature is dangerously elevated over 104 degrees F.
• What to Do: Call 911 immediately and move to a cool area if possible. Try to lower your body temperature with ice or cool water until help arrives.

Alternative Exercise Options

When outdoor conditions become too extreme, there are several ways to adapt your routine to stay active without compromising your health. Consider these alternative options to help you stay active when the summer heat beats a safe level for exercise:

• Indoor Workouts: Of course, we can always opt for indoor workouts. Take advantage of the air conditioning and try a fitness class, such as strength training (as opposed to cardio-based exercise), movement-based video games, or online classes from the comfort of your own home.
• Water-Based Activities: Swimming, water aerobics, paddleboarding, or even pool jogging offer low-impact, full-body workouts that help keep your body temperature cool while exercising. 
• Modify the Intensity: On especially hot days, scale back your workout by reducing the duration, slowing the pace, or incorporating more rest intervals to avoid overheating. It’s also a good excuse to take an extra rest day and focus on things like stretching, foam rolling, and recovery.

The Bottom Line

Exercising during the summer requires strategic adjustments to ensure both safety and effectiveness. By choosing cooler times of day, staying properly hydrated, dressing appropriately, and recognizing signs of heat-related illnesses, you can confidently stay active even in the hottest of conditions. Make your summer workouts enjoyable and safe so you can keep moving towards your fitness goals all year long.

Learn More About Signos’ Expert Advice

If you have more questions about improving your health, fitness, and nutrition, seek expert advice from a continuous glucose monitor and the Signos team. A continuous glucose monitor (CGM) can give you the insights to make smarter nutrition and exercise choices. The Signos app offers a personalized program to help you achieve your health goals.