Working Out Safely in Hot Weather

Posted on July 23, 2021

Working out safely in hot weather

Summer is the perfect time to make the most of warmer weather and longer, lighter days by exercising outside. But when the temperature increases, how do you workout without suffering in the heat? Whether you are exercising at home in a heatwave, or want to keep fit while on holiday somewhere hot, these tips should help.

Know your limits

It’s important to recognise that exercising in hot weather puts more strain on your body. Know your limits and look out for warning signs that you need to rest, like muscle cramps or dizziness. Schedule regular breaks into your session to cool down and don’t push yourself too hard.

Adapt your workout

Higher temperatures might make your usual exercise more challenging, so consider adapting your workout when the hot weather hits. Choose a workout which offers more opportunity for breaks, like interval training rather than a long run. If possible, find a shaded spot so you can exercise without being directly in the sun. 

Pick the perfect time of day

If you usually workout during your lunch break, it’s safer to switch your routine when the weather is not hottest. Instead, try to exercise first thing in the morning before the temperature and humidity have a chance to increase. That might mean setting your alarm a little earlier, but it also means you’ll feel energised for the day ahead.

Switch to summer clothing

Choose lightweight, sweat-wicking fabrics that are suitable for summer exercise and invest in a hat for extra sun protection. If you are exercising outside in the sun for long periods, opt for long sleeves or wear sun cream to keep skin protected.

It’s just as important to be easy to spot on bright days as it is during the winter, so if you are running, cycling or walking on the road, be safe in bright colours that other road users will see.

Stay hydrated

Water is essential fuel for any workout, but particularly in the warmer weather. Keep a water bottle close while you exercise and use drinks breaks as an opportunity to stop and cool down if the temperature is high. Coconut water is also full of natural minerals which you lose through sweat so a glass of chilled coconut water after a workout can be refreshing. Minerals lost through sweat include sodium, magnesium, calcium and potassium. It is important for the electrolyte balance in the body to replenish with these minerals. Alternatively, a supplement can be taken. 

Be sun safe

You should always wear SPF to protect your skin while exercising in the sun – and not just in the summer months. When buying sun cream, look for a product that’s formulated for sport and exercise that won’t wash away as you sweat. And remember to apply sunscreen at least 20 minutes before you head out to workout.

When the forecast looks good, don’t let high temperatures deter you from getting your daily exercise done. Simply follow these tips for a safe workout in the warmest months, and you can stay fit all year round.