As the weather warms up, many of us are eager to keep exercising, whether it’s running, cycling, or outdoor walking. While the heat can boost our mood and help you get going with fitness, it also adds extra stress on our body.
If you’re like me and struggle with the heat, I figured we can come up with a game plan for exercising in the heat. Here are some tips for exercising in the coming months filled with warmth and heat.
- How heat affects the body
When exercising in hot conditions, your body has to work harder to keep it’s core temperature stable. Blood is redirected to your skin to help you cool down through sweating. This can cause:
– Increase dehydration and electrolyte loss
– Reduce performance and endurance
– Heat related illness, such as cramps, heat exhaustion, or even heat stroke
- Hydrate! Hydrate! Hydrate!
Dehydration is the biggest risk factor when exercising in hot weather. Start hydrating regularly before, during and after your work out. Your body will lose water when you exercise, which is why it’s important to hydrate yourself. Consider replacing your electrolytes with sports drinks after a long or intense session.
Tip: Keep a reusable water bottle handy and take small, frequent sips — don’t wait until you feel thirsty.
- Time Your Workouts
The best time to exercise is one that works for you. Any exercise is better than no exercise. Ideally, you would want to do your exercises first thing in the morning or later in the evening when it’s cooler outdoors. During peak sun times (in the midday), you would want to consider heading indoors.
If you can, choose shaded walking or running routes, or take advantage of indoor options like the gym or local pool. Swimming is a great way to stay cool while still getting a full-body workout!
- Dress cool and light
Choose loose, lightweight, moisture-wicking clothing to help sweat evaporate and keep you cool.
Light colours reflect heat, while darker shades absorb it — so leave the black gear at home on hot days.
Don’t forget a wide-brimmed hat, sunglasses, and sunscreen (SPF 30+). Reapply sunscreen every couple of hours if you’re outdoors for longer sessions.
- Recognise the warning signs!
Listen to your body. Stop if you start to feel:
– Dizziness or lightheaded
– Headache or nausea
– Rapid heartbeat
– Confusion or extreme fatigue
These may be early signs of heat related illness. Stop your activity, move into a shaded/ air-conditioned area, drink cool fluids (preferably with electrolytes)
- Recovery counts
Hot weather workouts put extra strain on your muscles and cardiovascular system. Support your recovery by:
- Cooling down gradually
- Rehydrating
- Refuelling with balanced meals
- Doing gentle stretches and mobility exercises
Exercising through the summer doesn’t mean putting your routine on hold—it just means being smart about when and how you move. Plan ahead, stay hydrated, and respect the heat! And if you see me at the shops, I’m getting my steps in with some air conditioning.
