The heat is on, but that doesn’t mean your workout needs to be put on hold. There’s no doubt that you’ll have to take some precautions or make a few adjustments if you’re planning to exercise when temps and humidity soar, but if you’re smart about it, there’s no reason you need to skip your workout during the dog days of summer.
Here are seven tips to help you enjoy your workout more safely and comfortably:
Stay hydrated. One of the biggest threats to working out in high heat is dehydration. Make sure you drink water before, during and after your workout.
“Hydration is key when it’s hot outside. Stay away from drinks with sugar, caffeine, alcohol or a lot of calories, and try sports drinks that are high in electrolytes after hard workouts,” said Michael Dunavant, director of emergency medical services at Maury Regional Medical Center.
Take a cool shower before you begin. Start off feeling comfortable by dipping into a cool shower and leaving your hair wet. Your wet hair will help keep you cooler, at least at the beginning of your workout.
Don’t forget sunscreen. The heat isn’t the only thing you need to worry about. Sunburn can ruin your workout, too. Apply a broad-spectrum sunscreen with an SPF of 30 or higher shortly before working out. Choose one that is waterproof, so it stays on even when you start to sweat.
Dress for the weather. Wear light-colored clothing made from sweat-wicking material. Cotton can also help you stay cooler since it is breathable. Avoid dark colors that can absorb the heat of the sun.
Change your timing. Early morning or later in the evening are typically the coolest times of the day to exercise outdoors. Try to avoid the midday sun and heat when possible. Choosing a day when the breeze is blowing, the clouds are abundant or there’s even some rain falling is ideal for outdoor workouts in the summer.
Find a new location. You may love exercising outdoors, but sometimes it’s just not worth it. If the temperature is too high, it’s very humid, the air quality is poor or you find that the heat gets to you or compromises your performance, take your workout indoors. This can be the safest way to exercise in the heat.
Listen to your body. You may feel that it’s okay to sweat and that you’re immune to heat-related illness, but that thinking can be dangerous. Although a little sweat never hurts anyone, take a break if you begin to feel dizzy, nauseous, weak or tired.
“It’s important to recognize the signs of heat exhaustion and heat stroke and call 911 immediately,” Dunavant said. “A situation can turn serious if the body’s temperature rises above 103 degrees. Try to lower the person’s body temperature by getting them out of the heat and placing them under a cool compress or in a cool bath.”
Some symptoms of heat stroke include:
- Hot, red, dry skin
- No sweating
- Fast, strong pulse
- Nausea
- Dizziness
- Headache
- Agitation
- Muscle twitching
- Seizures
- Slurred speech
- Confusion, hallucinations, altered mental state
- High body temperature (103 degrees or higher)
- Passing out, loss of consciousness
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Date Last Reviewed: June 15, 2023
Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor
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