Beat the Heat With These Summer Workout Tips

Jun 15, 2022

It's that time of year again! The sun is out, and the beautiful summer weather is heating up. Although the sunshine and clear skies are the perfect motivation to take your workouts outside, the combination of exercise and heat can be hazardous. Hot weather makes it more difficult for your body to cool itself efficiently. This causes an increased risk of heat related illnesses. Thankfully there are several tips and tricks you can use to continue your summer workout routine safely.

Stay Hydrated

One of the best ways to beat the summer heat is to  stay hydrated. Proper fluid intake is essential to preventing dehydration and heat stroke. Your body needs water to keep cool. Water intake should begin way before your workout.

What is Dehydration?

Dehydration occurs when fluid loss is greater than fluid intake. For example, if you are sweating and raising your body temperature while running in the sun, you may become dehydrated if you do not drink the proper amount of fluids.

Common Signs Include:

  • Headache
  • Diziness
  • Disorientation
  • Fatigue

What is Heat Stroke?

Heat stroke is a severe heat illness and can be a life-threatening emergency. Heat stroke often occurs when a person has had extreme exposure to the sun or when a person does not sweat enough to lower their body temperature.

Common signs include:

  • Thirst
  • Less-frequent urination
  • Dizziness
  • Fatigue
  • Light-headedness
  • Confusion
  • Dry mouth
  • Increased heart rate
  • Hot or dry skin
  • High body temperature
  • Loss of consciousness
  • Rapid heartbeat
  • Hallucinations

Plan ahead and start drinking water the night before any significant amount of physical activity. Then, continue to drink plenty of water throughout your workout. If you are active for longer than an hour, consider drinking a sports drink or eating a light snack to keep your electrolytes in balance.

Wear the Right Gear

Choosing the right clothing can make all the difference when working out outside in the summer heat. First, make sure your gear is suited for hot weather. Then, choose loose clothing, light fabrics, and breathable materials that will help keep you cool. For added protection from the sun, choose lighter colors and use sunscreen.

Timing is Everything

Temperatures fluctuate throughout the day, but they are usually cooler during the night and early mornings. If you prefer to work out outside, try planning your workouts when the weather will be at its coolest. For example, start your hike early in the morning, or move your afternoon jog to the evening. You can also plan ahead. Check your weather app or look online to see what the weather and temperatures will be like for the week ahead. Are there any days that are expected to be cooler than the others? You can also choose to work out in areas that tend to be cooler. For example, you can work out by the water or in a well shaded area.

Try an Indoor Workout Plan

One of the easiest ways you can beat the heat is to take your workouts indoors. Working out in a climate-controlled space where you have access to air conditioning is a simple solution that can help you work out safely whenever temperatures start to rise. XTERRA Fitness has a wide variety of equipment that you can use all year long. From our seated steppers for low impact workouts to our easily stored compact treadmills for high-intensity training in  small spaces, we have got you covered. 

Know Your Limits

Don't push yourself too hard when you are exercising in hot weather. It is important to know your personal limits and listen to your body. Take a break when you need it. Your body is at a greater risk of dehydration and heat stroke during   

Looking for More Fitness Tips?

Rates of dehydration and heat stroke tend to increase during the summer months. Staying cool and hydrated is essential to preventing illness or injury. Following these simple steps can help you work out safely all summer long. For more information and fitness motivation, check out the articles below.

The Benefits of Working Out at Home

Fitness for People With a Busy Schedule

Is Walking Enough to Burn Belly Fat?