7 Handy Tips for Exercising Safely in the Heat


Many people stop exercising in August because of the heat. If you are one of them, don’t wait until it’s cooler again. Go outside and enjoy running, jogging, swimming, whatever. Just because it’s hot outside doesn’t mean you should give up exercise. Your health can’t wait. Check out these important tips for exercising safely in the heat and you will certainly find it easier to work out in hot weather.

1. Opt for lightweight clothing

When it’s hot outside, it’s so tempting to go for a run in your swimsuit. However, more clothes could be even better for you. Put on clothing made from very lightweight wicking materials to keep you cool and dry. Opt for long sleeves that will protect your arms from over-exposure of the sun’s harmful rays and cool you down at the same time. Don’t forget to wear your sunscreen.

2. Put on moisture-wicking socks

I hate those painful blisters, which occur when the feet get sweaty, making socks stick to the feet and creating friction. That’s why I always wear clean, moisture-wicking socks, which are made of a fabric that pulls moisture away from the skin. My feet feel much cleaner and smell much fresher.

3. Drink enough

When you’re exercising in hot weather, dehydrating is a very serious risk. Make sure you drink plenty of water. For runs in the 50-75-minute range, you should drink 10 oz. of water every 15 minutes. For runs longer than 75 minutes, you need to drink 6 oz. of water every 20 minutes. If you don’t feel like drinking plain water, add some fruit or vegetables to it.

More: 9 Best Fruits and Vegetables You Can Add to Your Water

4. Take a sports drink

While plain water is good for you, sometimes it’s okay to drink sports drinks. Sports drinks typically contain sodium and electrolytes, which are helpful when you are exercising in the heat. For better results, opt for sports drinks with reduced sugar. But don’t count on sports drinks to keep you hydrated – you still need to drink your water.

5. Grab sports sunglasses

Don’t forget to wear sunglasses to lower potential sun damage to your eyes. Sure, your normal sunglasses won’t be comfortable to work out in, which is why sports sunglasses are the best option. Depending on the type of exercise, wear your sports sunglasses along with your sun hat to keep your head protected. August is known for its super hot days so be careful.

6. Ease yourself into it

While doing the same run you have done for many years is okay, you should ease yourself into it. Start slowly, and allow yourself to react to the conditions, especially the heat. Keep in mind that intense running can put you into a state of shock so jogging and walking are great exercises to start with. Swimming is probably even better option to consider.

More: 21 Best Butt Exercises

7. Eat well

Once you have finished working out in hot weather, cool yourself down with an ice pop and then replenish the calories and nutrients that you’ve lost by eating a high carb and protein meal. 2 eggs, a chicken breast, a handful of nuts or cheese are excellent snacks that will keep you going. If you don’t feel like eating, make some refreshing smoothie. Watermelon smoothie is a healthy post-workout drink that will help to get you back on track fast and enjoy other summer activities all day long.

Exercising in hot weather isn’t as hard as it seems, but it does take more preparation. Just make sure you stay always hydrated and don’t be too harsh on yourself. Avoid working out when it’s too hot outside and, if needed, reduce your exercise time. Do you enjoy exercising in the heat? Share your thoughts, please.