Summer is here, and with it comes the challenge of maintaining your fitness routine while dealing with soaring temperatures. Exercising in the heat can be invigorating, but it also comes with risks such as dehydration, heat exhaustion, and heat stroke. Here are some essential tips to help you stay safe and healthy while working out in hot weather.
1. Choose the right time of the day
The timing of your workout is when exercising safely in the heat. As temperatures rise, you could be putting yourself at risk as heat exhaustion or a heat stroke due to your body’s core temperature raising.
What time of day should you exercise when temperatures rise?
Avoid exercising between 11am and 3pm as this is when the sun is at is strongest and temperatures are the highest. Try early morning instead as this is often the coolest time of day or late evening after the sun has set as temperatures will begin to drop.
2. Wear appropriate clothing
What you wear can significantly impact your comfort and safety, you want the perfect balance of keeping your skin protected from the sun but also keeping your body cool.
What should I wear when exercising in hot weather?
Opt for light coloured clothing opposed to dark colours such as black, this will reflect sunlight and help keep you cool. It’s important you also wear looser clothing for better air circulation, this will keep you cool as it helps with sweat evaporation. You can even try exercise attire made from moisture wicking fabrics as these draw sweat away from the body.
3. Stay hydrated
Hydration is not only vital when the weather becomes warmer, but when exercising in higher temperatures too.
How can I stay hydrated when exercising in the heat?
It’s important that you’re taking frequent sips when exercising, not just when you’re thirsty. You can additionally drink electrolyte drinks when working out, this is great for longer workouts as this will replenish any electrolytes lost through sweating. Try and drink plenty of water before and after your workout too.
Keep an eye out for signs of dehydration such as a dry mouth, dizziness or darker coloured urine. If you notice symptoms are serious you should call 111.
4. Choose shaded or indoor locations
Sometimes the best way to beat the heat is to avoid it altogether.
Where should I exercise when it’s hot?
Parks with shaded areas are an ideal spot as they offer plenty of shade. You can find local indoor facilities such as gyms, indoor tracks or just simply working out at home can provide a climate controlled environment that is safer during extreme heat.
5. Adjust workout intensity
Heat can place extra stress on your body, so it’s essential to adjust your workout intensity.
How can I adjust my workout intensity in warmer weather?
It’s vital that you listen to your body and pay attention to how you’re feeling. Don’t push yourself too hard and lower the intensity of your workout, especially if you’re not accustomed to exercising in the heat. Take regular breaks to cool down and hydrate as much as you can.
6. Gradually acclimate to the weather
Your body needs time to adjust to higher temperatures, allowing it to gradually improve its overall tolerance to heat.
How can I gradually acclimate?
You can slowly increase the duration and intensity of your workouts in the heat over a period of one to two weeks. This process helps your body to adapt, improving your ability to handle the heat and reducing the risk of heat related illnesses.
Being aware of heat-related illnesses
Recognising the signs of heat related illnesses can save your life when exercising in the heat.
Heat cramps
Muscle spasms that result from heavy sweating.
Heat exhaustion
Symptoms include heavy sweating, weakness, dizziness, nausea, and headache.
Heat stroke
A medical emergency characterised by a body temperature above 103°F, confusion, rapid pulse, and potential loss of consciousness.
If you or someone else shows signs of heat exhaustion or heat stroke, stop exercising immediately, move to a cooler place, hydrate, and seek medical help if necessary.
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