9 Summer Exercise Tips to Stay Safe in the Heat

The warm weather and longer days of summer offer endless opportunities to get active outdoors with friends and family. And while summer is a great time to shake up your fitness routine, it's important to take precautions when exercising in the sun and heat to stay safe and healthy. Here are some summer fitness tips to consider as you head outdoors.

1. Stay Hydrated

Hydration is particularly important when you're active in heat and humidity. It's easy to not realize how much fluid you're losing through sweat, particularly if you're in a region with “dry heat," where sweat may evaporate quickly off the body.

Drink plenty of water throughout the day and carry a reusable water bottle when you're on the go.¹ Snacking on water-rich fruits and vegetables like watermelon, berries and cucumbers can also help you stay hydrated.

The American Council on Exercise recommends drinking 17 to 20 ounces of fluid two hours before exercising and 7 to 10 ounces of fluid every 10 to 20 minutes while exercising.²

While water is all that's needed for most people to stay hydrated, if you're exercising at a high intensity for more than an hour, you might consider drinking a sports drink to replenish electrolytes lost through sweat.³

Symptoms of dehydration can include:³

• Dizziness
• Nausea or vomiting
• Muscle cramps
• Dry mouth
• Lack of sweat
• Hard, fast heartbeat

Severe dehydration may include confusion, weakness or loss of consciousness. Seek medical attention immediately for any of these symptoms.³

2. Avoid Exercising During the Hottest Part of the Day

Try to avoid exercise during the hottest part of the day, typically between 10 a.m. and 4 p.m., or choose shady routes if you can. If possible, opt to exercise in the early morning or later in the evening when it's cooler.¹

3. Wear Loose-Fitting, Light-Colored Clothing

Loose-fitting clothing allows your skin to breathe and helps keep you cool. Light-colored clothing reflects sunlight and can help prevent you from overheating. If you can, choose athletic clothing in moisture-wicking fabrics to allow your skin to perspire and cool down.¹ Wear a hat to keep your head cool and shade your face and neck.

4. Use Sun Protection

Protect your skin from UV rays by wearing sunscreen with an SPF of 30 or higher.⁴ Apply 30 minutes before heading outside.¹ Reapply every two hours or after sweating or swimming, even if you're using a water- and sweat-resistant formula.⁴ You can also consider wearing clothing with an ultraviolet protection factor (UPF), which is a rating similar to an SPF.⁴

5. Protect Your Eyes From Sunburn

Yes, your eyes can get sunburned! Photokeratitis is an eye condition that occurs from unprotected exposure to ultraviolet (UV) rays. This can include sources like bright sunlight or reflective glare from water. For maximum safety, wear sunglasses that offer both UVA/B protection and have a UV light-blocking designation of 400. Polarized lenses help reduce reflection and glare.⁵

6. Try Something New

Keep your routines fresh and interesting by moving your exercise outdoors, or try a new-to-you activity while soaking up some extra vitamin D. You might:

• Look for outdoor fitness classes like yoga in the park, strength-training boot camps or tai chi.
• Explore local parks, trails and beaches for new places to walk, run, hike, bike or swim.
• Join a league to play pickleball, golf, tennis, softball, basketball or beach volleyball.
• Try a new water sport like paddleboarding, kayaking, surfing or water aerobics.

7. Pay Attention to the Air Quality Index

The Air Quality Index (AQI) is a combined measurement of ozone, particle pollution, carbon monoxide, sulfur dioxide and nitrogen dioxide. Poor air quality can make exercising outdoors challenging, especially for people with allergies, asthma or other health complications.⁶

On days when the AQI is 50 or above, modify your activities by moving indoors; exercising during times of the day with a lower AQI; or adjusting the duration or intensity of your workout.⁶

8. Listen to Your Body

Whatever your current fitness level may be, exercising in heat adds stress to the body. Allow yourself to acclimate to higher temperatures over time, with shorter outdoor workouts that gradually increase in duration and intensity as your body adjusts.¹

When exercising in the heat, listen to your body and heed the signals it's giving you. Ease up or rest if you need to, or cut your session short if necessary.¹ Alternate intense exercise days with recovery days that include lighter movements like stretching, yoga or moderate walking.

9. Know the Signs of Heat Exhaustion or Heatstroke

Warning signs for heat exhaustion include heavy sweating, nausea or vomiting, weakness, dizziness or headache. To treat heat exhaustion, stop the activity immediately, loosen clothing, apply cool towels to the body or take a cool bath and sip water. Get medical attention if symptoms worsen.⁷

Heatstroke is a more serious heat-related illness and is a health emergency that requires immediate medical attention. Symptoms of heatstroke include a high body temperature (106 degrees Fahrenheit or more); skin that's hot and red or can also be dry or damp; confusion, slurred words, seizures or loss of consciousness. In case of heatstroke, stop the activity immediately and call 911. While waiting for medical help, move to a cooler location and lower the body temperature with cold wet cloths on the head, neck, armpits and groin or a cold water or ice bath.⁷

It's important to get evaluated by your healthcare professional and follow their guidelines before returning to normal activities after a heat-related illness.

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Author Bio

Anne-Marie Kennedy is a freelance writer with more than 20 years of experience covering health and wellness, personal finance and real estate/investing.