Tips for Exercising in Hot Weather

In the hot summer sun, it can be tempting to stay indoors and sit on the sofa. While staying indoors is part of the advice you will find in this article, sitting on the sofa is not.

It is important for your health for you to get 150 minutes or more of moderate-intensity aerobic activity plus two strength building workouts every week (see Note). But we have to acknowledge that doing that in the heat and humidity can lead not just to discomfort but to acute health risks.

There are ways to reduce the hot weather risks and avoid the risks caused by sitting on the sofa.

Plan what time of day you go out

Check the forecast and try to get out before the hottest part of the day. But also, consider the humidity and the “feels like” temperature. When the temp goes lower, the humidity can go up. Some days are going to be so miserable that you might want to jump straight to the “exercise indoors” tip.

Plan your routes carefully

Some paths have more shade than others. Think ahead to where you you'll be able to refill your water bottles. Even if you do everything right, heat exhaustion is always a real possibility, so consider where there might be good bail-out points. On that note, don't forget to tell someone where you're going and to carry a phone in case you need to make that call.

Wear cooling fabrics

Our bodies sweat in an effort to keep us cool, but if that sweat just sits trapped on your skin, it is only going to make you even more miserable. Avoid cotton knit.

Most workout clothing today is made from technical wicking fabric. Check the label to be sure, and choose form-fitting styles for the best results.

If you prefer, loose clothing make from natural linen increases airflow and feels so delicious.

Wear sun protection: sunscreen, sunglasses, visor

Maybe it’s my imagination, but sunscreen makes me feel cooler. Regardless, it does prevent sunburn and reduces your risk of skin cancer, so don’t forget to put it on.

Squinting can cause headaches and fatigue in the short-term. But more importantly, over time the sun's UV rays can lead to cataracts. You’ll be better off with a good pair of sunglasses.

A visor provides a little bit of shade that can help your face feel cooler, and a well designed visor will help stop sweat before it gets in your eyes.

Carry cooling aids

Keep it reasonable and don’t treat yourself like a pack mule. If you are meeting friends at the park for a hike, a round of disc golf, or a yoga in the park offering, it’s perfectly appropriate to pack a cooler full of ice and other items. If you are just walking out your front door and around the block, think how nice a wet bandana can feel on the back of your neck.

Slow your pace and shorten your distance

Trying to bang out 8-minute miles on a long run is a sure path to overheating. Start way more slowly than you normally would, and then only ramp it up a little at a time. Don't expect to get anywhere close to your top pace.

Is the hottest day of the year the best day for a long run? Probably not. Consider how much time you have before it heats up and only do what you have time for.

Stay hydrated

All that sweating is supposed to cool you down, but if you don’t drink enough water you’ll be out of luck. As it heats up, you’ll be sweating more, so it’s a good idea to drink ahead of your thirst.

Adding ice to your water and/or using an insulated bottle will keep your water cold and help cool you down.

Be aware of medication side effects

Some medications have side effects that can cause heat intolerance or increased sun sensitivity. Check the warning labels on your prescriptions, ask your pharmacist, or talk to you doctor.

Know the signs of heat exhaustion

Symptoms include, but are not limited to dizziness, fatigue, headache, cramps, chills, and clammy skin. Consult your doctor or another reliable source like the Mayo Clinic for more information. Remember that, untreated, heat exhaustion can lead to heatstroke.

Exercise indoors 

Sometime the complications of exercising outdoors in the heat create too large a barrier to overcome. That’s okay. But resist throwing in the towel altogether. Have some pre-planned workouts you can do in your home or at the gym, or make a plan to meet some friends to walk at the mall.

Hot weather may change how and when you exercise, but it is no reason to skip it altogether.

Note: Learn more about the “150 minutes or more of moderate-intensity aerobic activity plus two strength building workouts“ advice and other Physical Activity Guidelines for Americans in my article “Physical Activity Guidelines for Americans.”

Note: For help creating workouts indoors or in the heat, contact me.