5 Safety Tips for Exercising in the Heat

As temperatures rise, so does the risk of heat-related illness, especially if you’re exercising outdoors. Whether you’re training for a race, enjoying a summer hike, or just squeezing in a quick workout, taking precautions in the heat is important. Here are some practical tips to help you stay safe, healthy, and active all summer long.

1. Time It Right

Avoid working out during the hottest part of the day, which is typically between 10 AM and 4 PM. Instead, aim for early mornings or later evenings when temperatures are cooler and sun exposure is less intense.

2. Hydrate!

Drink water before, during, and after your workout. If you’re sweating heavily or exercising for over an hour, consider a drink with electrolytes to help replenish what your body loses. A good rule of thumb is that if you’re thirsty, you’re already a little dehydrated.

3. Dress Smart

Wear lightweight, breathable, and moisture-wicking fabrics. Light-colored clothing helps reflect sunlight, while dark colors absorb heat. Don’t forget a hat and sunglasses and consider using sweat-proof sunscreen.

4. Listen to Your Body

Heat exhaustion can sneak up on you. Watch for signs like dizziness, nausea, headache, cramps, or excessive fatigue. Stop immediately, find shade, and hydrate if you notice these symptoms. Don’t push through your body’s warning signals they are there for a reason, likely trying to tell you something. Heat can add extra stress to your body, so adjust intensity, take breaks, and give yourself some grace.

5. Know Who’s at Risk

Children, older adults, pregnant individuals, and people with chronic conditions are more susceptible to heat-related illnesses. If that’s you or someone you’re working out with, take extra precautions and talk to a healthcare provider about safe exercise options.

Exercising in the summer can be invigorating, but it’s not without risks. With the right strategies, you can stay safe while making the most of the season. So, lace up, grab your water bottle, and enjoy everything this time of year offers!

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The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.