Safety Tips For Summer Workouts: How to Stay Safe in the Heat

Summer is now over but the weather doesn’t seem to know that! It looks like we are likely in store for more warm weeks over the fall. But don’t worry, we have some tips to help you exercise safely in warm temperatures.

Water is always your best friend for staying hydrated on a hot day. But if you plan on exercising for more than 60 minutes, you may also want to consider drinking sports drinks.

Sports drinks are important when working out for long periods of time (especially in the heat) because they contain potassium and electrolytes that can rehydrate and replenish your body.

When exercising outdoors, opt for cotton clothing. Cotton is a lightweight and affordable material that can help you to stay dry. Also, bright colors are good since they will reflect the sun and help to make you more visible to oncoming traffic

If you’re willing to spend a little bit more, try sweat-wicking shirts and shorts to keep the sweat at bay.

10 a.m. to 3 p.m. is known for being the hottest time of the day. If you’re planning on exercising outdoors, try to do it either before or after this 10am – 3pm time slot.

An early morning workout is always a great option in the hot weather. Working out in the morning can also set you up for the day and leave you feeling energized, so really it is win-win.

On especially hot days, try adding a water activity to your workouts such as swimming, surfing, rowing, or Stand-Up-Paddle Boarding (SUP). These activities will help you to stay fit and healthy in a fun way while also staying cool.

There's nothing wrong with working out indoors at your gym or in your home (if you have the equipment). On days when there is an excessive heat warning, this can be the best decision to stay cool and avoid a heat-related injury while still getting in your workout.

Exercising in warm weather puts extra strain on the body, so it's very important to know your limits and pay close attention to your body. If at any time you feel dizzy, nauseous, or tired, give yourself a break. It's important to remember that the heat will affect your workout, so don't push yourself too hard, and take regular breaks so your body can cool down.

If the heat proves to be too much for your standard high-intensity workout, break it up into multiple smaller workouts throughout the day. This will give your body time to rest and refuel without risking your fitness and workout goals.