How to Exercise Safely When It’s Hot Outside

During the summer, it can be hard to find the perfect time to exercise. Exercising when it’s too hot outside can be dangerous. With temperatures in the 80s and 90s (and even sometimes in the triple digits!) it’s important to stay cool and healthy during your workouts.

According to Keri Peterson, MD, a medical advisor for Women’s Health, working out in hot temperatures causes your body to sweat more to cool itself off. This results in a drop in your blood pressure and an increased heart rate. These changes in your body can lead to lightheadedness.

Here are 10 ways to beat the heat while getting a good workout in:

1. Workout in the mornings or evenings when it’s cooler outside.
2. Take a cold shower to make sure your body is cool before working out.
3. If you’re exercising outside, don’t forget to wear sunscreen (dermatologists recommend at least 30 SPF!) and take a hat.
4. Find shady spots to exercise in.
5. Workout inside if it’s too hot outside.
6. Hydrate, hydrate, hydrate! Drink plenty of water throughout the day and during your workout. It’s recommended to drink 2.7 liters a day for women and 3.7 liters a day for men.
7. Wear light-colored, sweat wicking clothing. Avoid cotton as it traps heat on your body.
8. Use a cooling towel to help keep your body temperature down.
9. Drink an electrolyte beverage, such as Gatorade or coconut water, to help re-hydrate properly so you’re ready for your next workout.
10. Know your limits. If you’re getting dizzy or nauseous, it’s time to take a break.