Summer is the perfect time to get outdoors and stay active, but exercising in hot weather comes with risks. High temperatures and humidity can increase the chances of dehydration, heat exhaustion, and heatstroke. That doesn’t mean you need to put your workouts on hold—just take precautions to stay safe while keeping fit.
“Staying active is important year-round, but exercising in extreme heat requires extra planning,” says Art Check, DO, Story Medical Clinic—Nevada. “By making small adjustments, you can still enjoy your workouts without putting yourself at risk.”
Hydration is Key
One of the biggest dangers of exercising in the heat is dehydration. When you sweat, your body loses essential fluids and electrolytes that must be replenished.
- Drink water before, during, and after your workout
- Avoid caffeine and alcohol, which can contribute to dehydration
- Consider sports drinks if exercising for long periods to replace lost electrolytes
“If you start feeling dizzy, lightheaded, or weak, stop and hydrate immediately,” Dr. Check Says. “Dehydration can sneak up on you, and by the time you feel thirsty, you’re already behind.”
Choose the Right Time & Place
To avoid the hottest part of the day, plan your workouts for the early morning or late evening when temperatures are lower.
- Seek shaded areas like parks or trails instead of running on hot pavement
- Exercise indoors when heat and humidity levels are extreme
- Take frequent breaks and listen to your body
Dress for the Heat
What you wear can make a big difference in how your body handles the heat.
- Wear lightweight, loose-fitting, moisture-wicking clothing
- A hat and sunglasses can provide additional sun protection
- Apply sunscreen (SPF 30 or higher) to protect against sunburn
“Your body works harder to cool itself in the heat, so dressing appropriately can help regulate your temperature,” says Dr. Check.
Know the Warning Signs of Heat Illness
Ignoring signs of heat-related illness can be dangerous. Stop exercising immediately if you experience:
- Dizziness or nausea
- Rapid heartbeat or shortness of breath
- Muscle cramps
- Heavy sweating or hot, dry skin
“Heat exhaustion can quickly progress to heatstroke, which is a medical emergency,” Dr. Check warns. “If you or someone else experiences confusion, fainting, or a body temperature over 103°F, seek emergency medical care right away.”
Stay Safe & Keep Moving
Exercising in the summer heat is possible with the right precautions. By staying hydrated, avoiding peak heat hours, dressing appropriately, and recognizing warning signs, you can continue your fitness routine safely all season long.