Exercising in hot weather

Have you noticed that workouts that felt easy in spring are tougher in summer? Increased heat and humidity make your body work harder, turning familiar activities into challenges.

However, warmer weather doesn't mean you must stop outdoor exercise. Staying active in summer provides valuable physical and mental health benefits. Understanding how heat impacts your body and adjusting your routine can help.

Summer Fitness Tips: Staying Active Without Overheating

1. Avoid the hottest hours of the day

Schedule outdoor workouts during the cooler parts of the day, such as early morning or late evening. Temperatures typically peak between 10 AM and 4 PM, making exercise more demanding and increasing the risk of heat-related illness.

2. Stay hydrated

Drink water before, during, and after physical activity to replace fluids lost through sweat. If you're walking, running, hiking, or cycling outdoors, choose routes that provide access to water and shaded areas.

3. Choose lightweight, breathable clothing

Light-colored clothing reflects more sunlight, while loose-fitting, lightweight fabrics allow air to circulate and help your body cool itself more effectively. Avoid dark, heavy, or tight-fitting clothing that can trap heat and increase discomfort.

4. Protect your skin from the sun

Apply a broad-spectrum sunscreen before heading outdoors and reapply it at least every two hours, especially if you're sweating heavily. Sunburn damages the skin and makes it harder for your body to regulate its temperature. Wearing a wide-brimmed hat, sunglasses, and protective clothing can provide additional defense against harmful UV rays.

With a little planning and weather awareness, you can exercise outdoors safely, comfortably, and healthfully all summer long.