Staying Cool When Exercising in the Heat
Exercising in the heat can be challenging, but with the right strategies, you can stay cool and safe. Here are some tips to help you manage your workouts during hot weather.
- Timing is Everything
Plan your workouts for early morning or late evening when temperatures are cooler. Avoid the midday sun, which is typically the hottest part of the day. Early mornings or late evenings also often have less humidity, making it easier for your body to cool itself through sweating. - Hydration is Key
Staying hydrated is crucial when exercising in the heat. Drink plenty of water before, during, and after your workout. Consider sports drinks that contain electrolytes if you’re engaging in prolonged exercise. These can help replenish the salts and minerals lost through sweat. - Dress Appropriately
Wear lightweight, loose-fitting, and light-colored clothing. These types of clothes allow for better air circulation and reflect, rather than absorb, the sun’s rays. Technical fabrics designed to wick sweat away from your skin can also help keep you cool. - Acclimate to the Heat
Your body can adapt to exercising in the heat, but it takes time. Gradually increase the intensity and duration of your workouts over one to two weeks to help your body adjust. Listen to your body and don’t push too hard too soon. - Find Shade
Whenever possible, choose shaded areas for your workouts. Parks with lots of trees or covered outdoor areas can provide much-needed relief from direct sunlight. If you’re running or cycling, plan routes that include shaded paths. - Use Cooling Strategies
Implement cooling strategies such as wetting your hat or wearing a damp bandana around your neck. Carry a spray bottle with water to mist yourself during your workout. You can also take breaks to rest in an air-conditioned space or use cold towels on your neck and wrists. - Know the Signs of Heat-Related Illness
It’s essential to recognize the symptoms of heat exhaustion and heat stroke. Symptoms include dizziness, nausea, headache, excessive sweating, and confusion. If you experience any of these, stop exercising immediately, find a cool place, and hydrate. - Adjust Your Workout
On extremely hot days, modify your workout to reduce intensity or duration. Opt for indoor activities such as swimming, indoor cycling, or using a treadmill in an air-conditioned gym.
By taking these precautions, you can continue to enjoy your workouts while minimizing the risks associated with exercising in hot weather. Stay safe, stay hydrated, and listen to your body.
Brandon Bailey
MS, CSCS, CPPS, USAW, CFL2
