06/19/2025
With the record heat 🥵 🔥 approaching today, we wanted to provide some tips to safely exercise during hot summer weather!!
Focus on staying hydrated, time workouts strategically, wear appropriate clothing, and listen to your body's signals.
Prioritize early mornings or evenings, choose shaded routes, and adjust workout intensity or duration when needed.
Here's a more detailed breakdown:
1. Hydration is Key:
Before, during, and after: Drink plenty of water before, during, and after your workout, even if you don't feel thirsty, according to the American Heart Association.
Electrolytes: Consider electrolyte drinks or tablets to replenish lost minerals like sodium and potassium, especially during longer workouts or in high humidity.
Avoid dehydration: Avoid alcohol and caffeine, which can contribute to dehydration.
2. Time Your Workouts Wisely:
Avoid peak heat:
Exercise in the early morning or late evening to avoid the hottest part of the day, typically between 10 a.m. and 4 p.m., according to OrthoVirginia.
Monitor the heat index:
Pay attention to the heat index (temperature and humidity), and consider adjusting your workout when it's very high.
3. Dress Appropriately:
Light colors and loose-fitting:
Wear light-colored, loose-fitting clothing made of moisture-wicking fabrics (like polyester, nylon, or Coolmax) to help your body cool down.
Sun protection:
Don't forget sunscreen, a hat, and sunglasses to protect your skin and eyes.
4. Listen to Your Body:
Recognize symptoms:
Pay attention to signs of heat exhaustion, such as dizziness, nausea, or excessive sweating, and stop exercising if you experience them.
Modify intensity:
Reduce the intensity or duration of your workout when it's hot, especially when acclimating to the heat.
Take breaks:
Take frequent breaks in the shade or indoors, especially during longer workouts.
5. Other Helpful Tips:
Acclimatize: Gradually increase the intensity and duration of your workouts as your body adjusts to the heat.
Choose shaded routes: Opt for routes with shade, like tree-lined streets or paths near water.
Consider indoor options: If it's extremely hot, consider exercising indoors at a gym or fitness center.
Work out with a buddy: Having a workout partner can help with safety and motivation.
