Working Out in the Heat? Here’s What You Need to Know

Outside workouts
Photo by Gabin Vallet on Unsplash

Once the temperatures start to rise, we love bringing our workouts outside. While there’s nothing like feeling the sun on your skin and getting some fresh air, exercising in the summer can be really dangerous if you’re not careful. It can lead to dehydration, heat stroke, or heat exhaustion which are harmful to your health and it can derail your fitness goals. But with these tips, you can safely work out even on the hottest days of the year.

Stay Hydrated

The best way to stay hydrated on a hot day is with water. If you’re working out for more than 30 minutes outside, bring a water bottle with you. If your workouts are longer than an hour, sip on sports drinks to rehydrate and replenish your body.

Wear Light Clothing

Stay dry with cotton or sweat-wicking materials. Also wear light colors because they will reflect the sun.

Wear Sunscreen

Before you leave the house, put on sunscreen. A bad sunburn can derail your workouts and make it hard to move. Make sure your sunscreen is waterproof and is at least SPF 50.

Pay Attention to the Time

The hottest parts of the day are from 10 a.m. to 3 p.m., so try and avoid exercising outside during these times.

Know Your Limits

Always listen to your body. If you’re starting to feel dizzy, nauseous, or tired, take a break. If the heat is too much, break your workouts into smaller ones throughout the day to allow your body to rest and refuel.