May 21, 2024



Exercising in Hot Weather: Tips for a Safe and Enjoyable Workout

4 min read

When the temperature rises and the sun is scorching, it’s tempting to stay indoors with the air conditioning on. However, exercising in hot weather can actually have its benefits. Not only can it improve exercise efficiency, but it can also help your body adapt to heat stress. In this article, we will explore the advantages of working out in hot weather and provide tips on how to make your hot-weather workouts safe and enjoyable.

1. The Benefits of Exercising in Hot Weather

Research suggests that exercising in hot weather can provide similar benefits to training at higher altitudes. Gradually acclimating to warmer temperatures can improve exercise efficiency and lower heart rate, leading to better performance. Paralympian Allysa Seely, who has trained in sweltering conditions, credits her steamy workouts for helping her win gold medals in both the Rio and Tokyo Paralympics. However, it’s important to note that exercising in hot weather is not suitable for everyone. Individuals over the age of 60, those taking medications that affect heat tolerance, or individuals with chronic health conditions should exercise caution and consult with their doctor before engaging in outdoor activities in hot environments.

2. Allowing Your Body to Adjust to the Heat

Exercising in hot weather requires your body to acclimate to the higher temperatures. It typically takes around 10 to 14 days for your body to adjust to the heat. Ultrarunner Liza Howard, a certified running coach, suggests taking it slow during the initial days of exercising in hot weather. Your body needs time to adapt, and pushing yourself too hard too soon can lead to discomfort and potential health risks. Start with shorter workouts and gradually increase the duration and intensity as your body adjusts.

3. Staying Hydrated

One of the most important aspects of exercising in hot weather is staying hydrated. Sweating is the body’s natural cooling mechanism, but it can also lead to dehydration if fluid loss is not replenished. The American College of Sports Medicine recommends drinking fluids before, during, and after exercise to maintain proper hydration. Opt for water or sports drinks that contain electrolytes to replace the minerals lost through sweat. It’s also a good idea to weigh yourself before and after exercise to gauge your fluid loss. Aim to consume 16-20 ounces of fluid for every pound lost during exercise.

4. Dressing Appropriately

Choosing the right attire for exercising in hot weather can make a significant difference in your comfort level. Opt for lightweight, breathable fabrics that wick away sweat and allow air circulation. Loose-fitting clothing can also help in keeping you cool. Additionally, wearing a hat or a visor can provide shade and protect your face from the sun’s rays. Don’t forget to apply sunscreen to exposed skin to prevent sunburn.

5. Timing Your Workouts

When it comes to exercising in hot weather, timing is crucial. Avoid the hottest parts of the day, typically between 10 a.m. and 4 p.m., when the sun is at its peak. Instead, plan your workouts for the early morning or late evening when temperatures are cooler. If these times are not feasible, seek out shaded areas or indoor facilities with proper ventilation and air conditioning.

6. Listening to Your Body

Pay close attention to your body’s signals when exercising in hot weather. Heat-related illnesses such as heat exhaustion and heatstroke can be serious and even life-threatening. If you experience symptoms such as dizziness, nausea, confusion, rapid heartbeat, or excessive sweating, stop exercising immediately and seek shade or a cool environment. It’s essential to prioritize your safety and well-being over pushing through a workout in extreme heat.

7. Adjusting Your Intensity

Exercising in hot weather may require you to adjust your workout intensity. The combination of high temperatures and physical exertion can put additional stress on your body. Listen to your body and be willing to modify your workout as needed. This could mean reducing the duration, decreasing the intensity, or even opting for alternative exercises that are less demanding on your cardiovascular system. Remember, it’s better to be safe than to risk heat-related health issues.

8. Utilizing Cooling Strategies

Incorporating cooling strategies into your hot-weather workouts can help lower your body temperature and improve comfort. Consider using cooling towels or bandanas that can be soaked in cold water and wrapped around your neck or forehead. These can provide a refreshing sensation and help regulate your body temperature. Another option is to take breaks in shaded areas or near water sources to cool down. If available, misting fans or cold showers can also provide temporary relief from the heat.

9. Choosing Suitable Exercises

Not all exercises are created equal when it comes to hot weather workouts. Some activities may be better suited for the heat than others. Swimming is an excellent choice as it keeps your body cool while providing a full-body workout. Indoor activities such as yoga or Pilates can also be great alternatives when it’s too hot to exercise outdoors. If you prefer outdoor activities, opt for shaded trails or paths with access to water fountains or hydration stations. Additionally, consider cross-training by incorporating strength training or low-impact exercises to give your body a break from high-intensity workouts in the heat.

10. Monitoring the Weather

Before heading out for a workout in hot weather, always check the weather forecast. Pay attention to the temperature, humidity levels, and heat index. Exercising in extremely high temperatures or during heat advisories may not be safe or advisable. It’s important to prioritize your safety and make informed decisions based on the weather conditions.


Exercising in hot weather can be challenging but also rewarding. By allowing your body to adjust, staying hydrated, dressing appropriately, and listening to your body’s signals, you can have a safe and enjoyable workout even in scorching temperatures. Remember to adjust your intensity, utilize cooling strategies, choose suitable exercises, and monitor the weather to ensure a positive and healthy experience. Stay safe, stay cool, and make the most out of your hot-weather workouts.

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