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6 Tips For Exercising Safely In Hot Weather

Jun 1, 2020

Don't let the heat wave interfere with your fitness program. Get everything you need to know about fitness drinks and how to stay cook when the weather is hot outside.

Tip #1 For Exercising Safely In Hot Weather
Drink Up

Working out in hot weather isn’t easy, so don’t sabotage your fitness goals with calorie-dense sports drinks or juices. Water is usually your best option for hydration.

To keep cool, make sure first of all that you’re drinking plenty of water. Since our bodies are about 50 to 60% water, it is vital to maintain this amount. We tend to lose about 2 to 3% during typical exercise and activity, especially on hot days. While you’re exercising, drink 8 to 10 ounces of water every 20 minutes. After exercise, drink more – at minimum, another 8 ounces.

Tip #2 For Exercising Safely In Hot Weather
Ease Up

If you’re used to working out in cooler climates, take it easy at first. Just accept the fact that you can’t do what you normally do. If you normally run, jog or walk. If you’re a brisk walker, slow it down. As your body adapts to the heat, gradually increase the pace and length of your workout. If you have a medical condition and/or take prescription medications, do ask your physician if you need to take any additional precautions.

Tip #3 For Exercising Safely In Hot Weather
Avoid the Hottest Part of the Day

Rise early to catch the cool of the morning, or go out at sunset or later. In the heat of midday, take cover under shade. Jump in a pool. Sign up for an aqua-aerobics class.

Tip #4 For Exercising Safely In Hot Weather
Wear Light-Colored, Lightweight Clothing

Dark colors absorb the heat, which can make you feel as if you’re wrapped in a warm blanket. Heavyweight, tight-fitting clothing will also heat you up. Keep it loose. Keep it light. More air will be able to circulate over your skin, keeping you cool.

Tip #5 For Exercising Safely In Hot Weather
Eat Snacks to Maintain Energy

But pick juicy snacks like fruit. The last thing you need in scorching heat are dry snacks like crackers, popcorn, or energy bars that require your body to add water. Plus, dry snacks are often dense with calories, which means they can easily foil weight-loss goals, summer or winter.

Tip #6 For Exercising Safely In Hot Weather
Know When to Say, “I’m Going Inside.”

Listen to your body. If you’re feeling any of the following, find air-conditioned comfort fast.

  • Weakness
  • Light-headedness
  • Dizziness
  • Paling of the skin
  • Headache
  • Muscle cramps
  • Nausea or vomiting
  • Rapid heartbeat


Schedule a complimentary fit evaluation so we can get to know you and your goals and build you a customized training program to reach them.