How to Exercise Safely In Hot Weather

Can you believe that summer is finally here? After spending months living in an ice box, we can finally enjoy a nice day out in the sun. There are a lot of activities that can only be enjoyed during the summer such as beach volleyball, a bike ride to the lake or even just a lazy day lounging at the park. However, it should be noted that the summer heat should always be taken into consideration when planning outdoor activities. This, of course, includes exercise.


Our bodies produce heat when we work out.  When combined with a hot environment, our bodies can overheat which can lead to serious health problems such as dehydration and heat stroke. Fortunately, there simple steps you can take to protect yourself from the heat while enjoying your favorite fitness activity. They are:

Hydrate before, during and after exercising

Prolonged physical activity and intense heat means that your body will be releasing a good amount of water (as sweat) to keep cool. So as long as your body can find water to cool itself down, everything’s well, cool. This is why it is important to keep hydrating your body before, during and after intense physical activities outdoors.

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Drink 2 glasses of water before going out for a one hour run. If you’re in it for the long haul, invest in a hydration belt to make sure you can continue running without worrying about dehydration. Continue hydrating yourself throughout the day.

Do not exercise when it’s really hot outside.

Even the best athletes know when to call it quits. If the temperature is pushing 90 degrees, stay home. The risk of you endangering yourself with heat exhaustion is greater than your need to lose a few pounds. Schedule your activities when it’s cooler like in the early morning or later afternoon.


Wear the correct kind of active wear.

Choose lightweight, fast drying active wear when exercising in the heat. This ensures that your body will be able to breathe during exercise and that you won’t be slowed down by over sized sweaters heavy with sweat.

Wear sun protection.

While we all appreciate a nice day out in the sun, it’s important to protect ourselves from the sun’s harmful rays. Do not forget to apply a liberal amount of sweat proof/waterproof SPF on your face and any exposed part of your body. Out of a walk?  Don’t forget your wide brimmed hat and sun glasses!woman-running-applying-sunscreen-lores-700x466

Pace your workouts.

It’s important that we keep pushing ourselves to the limit, especially when it comes to getting fit. However, you should always exercise some caution when it comes to pushing the limit in intense heat. Remember, safety should always be the first priority. Start slow, get into a tolerable pace and finish strong.


Your love for physical activity shouldn’t stop just because the heat is on – you just need to remember these simple steps! What are your favorite summer activities?

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