How to Exercise Safely in the Heat

Most people love the summer weather and always try to make the most of it. There is no better time to go outside and have some fun in the sun. However, during the summer, the heat can often be too much to handle and that isn’t good if you love to exercise outside. Just because it is hotter, it doesn’t mean you can’t carry on training outside. Instead, you must take more precautions than you normally would. Always keep these tips in mind to exercise safely in the heat.

Stay Hydrated

When exercising you naturally lose water from your body in the form of sweat. Sweat is also the product of the body’s natural cooling system. However, when the temperature soars, this can be made worse and, if you’re not careful, it will be easy to become dehydrated. When the body overheats there is a chance to develop heat exhaustion or even heat stroke, which can be lethal.

Our bodies are made up of 60% water, so it is important that we keep ourselves hydrated to function properly. During warm weather you need to make sure you are drinking enough water, even if that means bringing multiple bottles with you. Don’t stop drinking once your workout is over, keep drinking water throughout the day to keep yourself nourished. Not a fan of drinking water? A great way to rehydrate is by eating fruit such as apples or grapes and some vegetables.

Always Wear Loose Clothes

When the body sweats, you want it to be able to evaporate to stop you from overheating. Wearing tight and form fitting clothes stops this from happening, so it is best to wear loose clothing. Sports gear can be made from material that is designed to keep you cool and often features mesh inserts. Want to make sure your body stays cool in your clothes? Avoid wearing the colour black. It is an absorbent colour that will make you feel warmer when the sun is out. Instead, wear white or light-coloured clothes to reflect the sunlight and keep cool.

Avoid Training at Certain Times

If you are wanting to continue exercising during the heat, it is best to pick a time of day that is cooler. Working out first thing in the morning is best as it is still fairly cool from the night before. At the opposite end, going out when the sun is about to set will also be the perfect time to exercise. What you don’t want to do is exercise during the hottest part of the day, which is usually between 10am and 3pm when the sun is at its highest point.

Wear Sunscreen

Something that most people forget when going outside is the effect the sun can have on their skin. If you are fair-skinned, then the likelihood is that you burn easily when staying out in the sun too long. Even people with darker skin as not immune to the effects of the sun and that is why it’s important to always wear sunscreen. Wearing even SPF 15 will help to protect your skin, but you must remember to top it up when sweating heavily as it will rub off.

Eat Snacks

It is easy to lose energy working out in the heat as your body is burning more calories trying to cool down. You will need to re-energise yourself and the best way to do that is to eat snacks. Fruit is a great option because it has water in it that can hydrate you, but a protein bar can also help. Dry to avoid any snacks that are too dry, as they will require you to bring more water to your workout.

Keep an Eye on the Weather

If you want to plan your workouts in advance, you will need to keep an eye on the weather. Meteorologists know when a heat wave will strike, and you won’t want to be caught out in it. Another problem that occurs when the sun is out and the weather’s warm is allergies. Many people suffer from hay fever, which is increased due to the high pollen levels during the summer.  During certain times of the day it will be worse, so keeping track of the weather forecast can help you decide when it’s best to exercise.

Stop if You Feel Dizzy

It is important to listen to your body and know when you need to stop. It can be hard when you want to keep going and hit a personal best, but the weather can have strong effects. If you start to feel weak, dizzy and like you could fall over, you need to go inside and relax. Pushing yourself too hard will only lead to headaches, muscle cramps and nausea, which will make you feel awful. There is no point in exercising in the heat if you are going to feel worse for it.


If you remember these tips the next time you exercise in the heat, you should be able to make it through the session and feel good about yourself.