How to Stay Cool During Hot Weather Workouts

Remember these key tips and stay safe this summer when working out (or just working) outside in the heat.

When the sun is shining and the weather's warm, who wants to stay inside to workout? Not me! But as temperatures continue to rise this season, exercising outdoors comes with some additional risks and considerations.

To stay safe during outdoor workouts this summer, save these tips!


1. Stay hydrated!

Sipping plain water before, during, and after workouts is generally enough for most people to stay hydrated under normal circumstances, but with the extra heat and humidity of an outdoor summer workout, hydration becomes critical.

People often underestimate thirst while working out, so don't wait until you're thirsty to take a drink. Plan to take sips at regular intervals throughout your workout.

If you're sweating a lot, you're also losing vital electrolytes like potassium and sodium that need to be replaced, and plain water won't cut it. Drinking too much water without replenishing electrolytes can lead to a dangerous condition called hyponatremia.

Avoid both dehydration and hyponatremia by using an electrolyte solution like Gatorade, Liquid IV, or any of the many sports drinks on the market to help replenish after a workout in intense heat, especially if you're out for more than an hour.


2. Schedule your workout wisely.

Avoid the hottest part of the day by exercising outdoors in the early morning or during the evening when temperatures aren't at their peak.

While evenings can still feel steamy, morning workouts take advantage of residual cool temperatures from the previous night before the heat starts to rise again.

If it's really hot and midday is all you have available, consider taking your workout indoors where there's a/c. If that's not possible, stay in the shade and consider modifying your routine that day to minimize time and exertion in the heat.


3. Dress appropriately.

When it comes to exercising in the heat, it's all about function over fashion.

Wear light-colored clothing that will stay cooler in the sun, and if possible, choose moisture-wicking fabrics to help you stay cool and dry and avoid chafing.

Speaking from experience, those fabrics aren't always great for wiping sweat off your face, so remember your sweat towel!

A hat or visor can also shade your face and keep you cooler, and they often stay in place during workouts better than sunglasses, which can slide once you start to sweat.

If you're working out before the sun comes up or later in the evening, make sure to wear reflective gear for safety.


4. Wear Sunscreen!

If you're outdoors in the sun, sunscreen is a must, but even if it's cloudy, you can still get burned.

Choose a sunscreen that's SPF 30 or higher and water and sweat resistant. If you're concerned about it running into your eyes when you're trying to work out, try a stick sunscreen for your face. They're my go-to for outdoor activities because they won't sweat off!

5. Be Smart.

If the heat index is very high and there's a heat advisory or warning, consider taking it inside or rescheduling.

If you experience headaches, extreme thirst, dizziness, nausea, weakness, cramping, or a racing pulse, STOP. Do NOT try to push through. Find some shade, get into the a/c, replenish your electrolytes, and bring your body temperature down. No workout is worth risking severe dehydration, heat exhaustion, or heat stroke.

Being outdoors and being active are two of my favorite things, and I love when I get to combine them! If you're also getting outside to get moving this summer, use these tips to stay safe and healthy!