How to Exercise In the Heat?

Summers can be quite fun and relaxing, but at the same time, they can be hot and exhausting too. Most people think that summer is a great time for hitting the beach, pool parties, or for fun outdoor activities, but what about workouts? It isn’t much fun to exercise in the summery, oven-like weather. 

If you think that a workout session in extra hot weather is not much different from that in normal weather, you are totally wrong about it because you have no idea the amount of excessive damage heat can do to your body. 

The Effects of Heat on Your Body


Exercising under the flaming sun can push your body towards severe health conditions. The temperature of your body automatically elevates as a result of external heat. To cope with the sudden temperature rise, your body tries to cool itself down, affecting a lot of your body functions in the process. It also influences your heart rate and blood pressure. 

The multiple systems of your body function at a regulated temperature and can get disturbed if a sudden, considerable shift in the temperature is observed. High temperature and humidity are known to drain all your energy and stamina during normal activities. Now, imagine working out in the heat and humidity. What do you think will happen to your body? 

A wide array of diseases are caused by heat, ranging from mild to extremely severe conditions. They can cause striking damage to your body if not taken seriously. 

Out of many other heat-associated conditions, heatstroke is one of the most popular and life-threatening conditions. It appears when your body temperature is beyond 104° F. The symptoms you need to be looking for include headache, dizziness, unconsciousness, nausea, vomiting, confusion, irritability, changes in heart rhythm, and fatigue. 

In case any of these symptoms appear, you should reach out for medical aid as soon as possible because this condition can turn out to be very harsh and even fatal. 

This doesn’t mean that you can’t work out during the whole summer season. With the right strategies, safety measures, and smart tips, you can make your summer exercises much more fun, safe, and productive. 

Tips to Make Your Summer Workouts Fun and Productive

1. Look for the Right Time


The summer is here, and one of the many things it brings every year is too much heat. This heat can really be a hindrance in our daily activities, especially the physically exhausting ones. Many athletes and exercise lovers battle the heat every year to stay fit and keep their bodies in good shape. 

But it’s often the regular people who struggle the most. They find it hard to go out there in the middle of a hot, sunny day and work out. Well, don’t lose hope yet because we might be able to help you find the right time for your exercise routine.   

Try to wake up early in the morning and exercise as this time of the day is much cooler and calmer. Evenings also have a suitably cool temperature for working out and can be an excellent alternate choice if you are not a morning person. 

Also, try to find a shady and cooler place to exercise. Many people prefer working out at the beach or in a pool where they can beat the heat with some cold, refreshing water. 

The hours of the day that you need to avoid are between 10AM to 4PM as the scorching sun is at its peak, and it can become quite an unpleasant experience for you. 

2. A Cold Shower Before Exercise Always Helps


Many of you might think that it’s weird to take a shower before hitting your workout session. It might be, but it’s also a smart way to battle the summer heat while exercising. Before you go out and start exercising under the sun, it’s a great idea to take a cold shower so that the heat could not mess with you anymore. 

Do not dry your hair after the shower, and let them stay wet. The water dripping from your hair onto your face and neck will help you stay cool and fresh throughout your workout session. 

You can also carry a bottle of cold water and sprinkle a small amount of water on your head every time you feel hot. This will provide you with a cooling effect and keep you energetic and fresh for a longer duration. 

3. Wear Light-Weighted and Light-Colored Clothes 


Clothing plays an important part in your exercise routine, especially during summer. Many people do not pay much attention to the fact that proper clothing can greatly impact their workout experience. Therefore, you need to choose your summer workout outfits wisely. 

Let’s talk about the right colors first. During the summer season, bright and light colors are more preferable as they reflect the sun’s rays, making no room for heat absorption. Avoid going out in the sun in dark-colored clothes as they absorb more heat and exhaust you in no time. Covering your head with a light-colored hat also helps. 

Along with light-colored clothes, wear lightweight and loosely fitted outfits that will help you stay cool and calm. Cotton clothing is preferable as it is lightweight, inexpensive, and keeps you dry and cool. 

4. Sunscreens are Super Saviors


Going out in the sun without putting on sunscreen is one of the most common mistakes people make. Summer workout sessions can become even worse when they result in a sunburn. A sunburn can weaken your body’s cooling ability, making it hard for you to survive a workout session in the sun. It also makes you prone to several forms of skin cancer. 

Putting on sunscreen while exercising outside can reduce the sun’s harsh effects on your skin. A sunscreen with a recommended SPF of 50 will do the job. Also, make sure to use a waterproof sunscreen because with all the sweating or washing your face, you will need a sunscreen that is resilient and waterproof enough to stick around for longer intervals. 

Another important thing you should remember is to reapply your sunscreen every two hours. This will keep your skin unharmed from the sun and won’t cause a problem during your workout session. 

Where to Buy
Banana Boat Ultra Sport Reef Friendly Sunscreen Lotion, Broad Spectrum SPF 50, 12 Ounces
BODYARMOR Sports Drink Sports Beverage, Fruit Punch, Natural Flavors With Vitamins, Potassium-Packed Electrolytes, No Preservatives, Perfect For Athletes, 16 Fl Oz (Pack of 12)

5. Keep Your Body Hydrated


On a hot, exhausting day, there is nothing better than water. It keeps you fresh and hydrated, which is how you can make it through your hot summer workouts. People who exercise under the blazing sun need to pay special attention to their water intake. 

Many individuals who work out for more than an hour should have extra help in the form of sports drinks. These drinks contain the necessary electrolytes that your body requires and protect your body from dehydration. 

Dehydration is a common side effect of sun and heat, which can cause serious conditions like heat stroke. Therefore, it’s important to prevent your body from dehydrating by using the right supplements and keeping your body hydrated. 

So, if you are planning on going out for a lengthy workout on a hot day, don’t forget to carry your sports drink with you. 

6. Indoors is a Better Choice 


If you don’t want to miss your workout sessions during the sweltering summers, we have a very simple solution. Arrange your workout sessions indoors to make the experience much more pleasant and enjoyable. 

You can work out at a nearby gym or inside your house if you have the right equipment. By staying indoors, you can avoid the sun and heat and make your activities more productive. The air-conditioned rooms are exactly what you need on a scorching day to keep yourself cool and fresh while performing your workout routines. 

7. Don’t Push Too Hard


Your body needs a workout, no matter what time of the year it is. Even in the hot summers, you need to get the right exercise routines for your body. But at the same time, you should make sure that you are not unnecessarily and excessively exhausting yourself because it can make your workout sessions ten times worse. 

Always pay attention to what your body is asking for and never ignore its needs. If your body is too tired or is at the point of breaking down or needs a break, listen to it. Don’t be so hard on yourself because working out is supposed to be a fun and productive activity. 

If you want to exercise more, divide your daily sessions into smaller parts to complete your workout without getting unreasonably tired. Also, keep tabs on your diet and fluid intake to prevent your body from dehydration. 

If you feel sick or unusual, stop your workout and checkup for any heat-associated condition. Other than this, the most important thing you need to remember is to have fun and enjoy your summer workout. 


Summers can be harsh, especially when it comes to exercising in the heat, but there are abundant ways you can make your workouts more satisfying and efficient. With this article, we intend to help you plan your workout sessions wisely and correctly, even on the hottest summer days.