The summer heat can be incredibly overwhelming, especially when you’re trying to exercise in the heat to keep fit. Moreover, the heatwaves have negative effects on the body and mind. ((How Does Heat Exposure Affect The Body and Mind? (n.d.). Boston University. https://www.bu.edu/articles/2021/how-does-heat-exposure-affect-the-body-and-mind/))

However, it does not mean you should put away your running shoes and skip your scheduled workout routine during the summer months! It just means you need to adjust your workout routine accordingly so you can stay healthy and comfortable throughout the season.  After all, exercise has many benefits to offer.

Here are some helpful tips on how to exercise during summer, so you don’t end up exhausted and dehydrated from a rigorous workout that could have been easily avoided with proper planning.

How To Exercise Safely During Summer?

10 Tips to Exercise Safely in the Summer Heat

We’ve listed the top ways you can do safely exercise during the summer. Moreover, this can help you stay healthy, fit and comfortable while exercising on summer days.

Take It Slow

Summer is a great time to get outside and get active, but the heat can make you feel sluggish.(( Geggel,LiveScience, L. (n.d.). Why Does Being in the Heat Make Us Feel Tired? Scientific American. https://www.scientificamerican.com/article/why-does-being-in-the-heat-make-us-feel-tired/))

If you’re looking to avoid heat exhaustion, it’s important to take it slow when exercising in hot weather. Here are a few tips:

  • Start with a lower-intensity workout. If you’re used to running five miles a day, try starting with a two-mile run.
  • Take breaks often and don’t push yourself too hard.

Be An Early Riser

One of the best ways to avoid the heat is to exercise early in the morning before the sun gets too high. Not only will you avoid the worst of the heat, but you’ll also get a chance to enjoy some cooler temperatures. Just make sure to dress appropriately for the weather and hydrate well before heading out.

Exercise In The Shade or Cooler Spot

When it’s hot outside, one of the best places to exercise is in the shade. Not only will you be cooler, but you’ll also be protected from harmful UV rays.

Know Your Limits

It is important to know your limits when exercising in the summer heat. If you feel dizzy, lightheaded, or nauseous, stop immediately and find a cool place to rest. Drink plenty of fluids, especially water, and avoid alcohol and caffeine.

Wear loose, breathable clothing, and don’t forget the sunscreen! Try to exercise during the cooler hours of the day, such as early morning or evening. And finally, listen to your body – if you don’t feel up to working out, it’s okay to take a day (or more) off.

Exercise With Others

When the temperatures rise, it can be harder to motivate yourself to get out there and exercise. But one great way to push through is by finding a workout buddy or group. Not only will you be more accountable, but you’ll also have more fun. And what’s more, research has shown that people who exercise with others tend to work out longer and harder than those who go it alone.(( Steinhilber, B. (2018, June 19). The health benefits of working out with a crowd. NBC News; NBC News. https://www.nbcnews.com/better/health/why-you-should-work-out-crowd-ncna798936))

Drink Water Before, During, And After Exercise

Drink water before you head out to exercise, especially if it’s going to be a long or strenuous session. Take water breaks during your workout, and drink even more after you finish exercising. This will help you stay hydrated and avoid getting overheated.

Carry a water bottle with you and take breaks often to drink.

It’s important to drink plenty of water when exercising in the summer heat, but how can you tell if you’re drinking enough? Here are a few signs that you may be dehydrated:

  • You feel thirsty.
  • Your mouth or throat is dry.
  • You have dark-coloured urine or decreased urination.
  • You feel tired, dizzy, or lightheaded.
  • You have a headache.

Eat Light Before Working Out

Exercising in the summer heat can be tough, but there are some things you can do to make it more bearable. Try to eat a light meal before working out. You don’t want to feel weighed down by a big meal when it’s already hot outside. Then, drink lots of fluids, especially lemonade. The citrus will help you stay hydrated and feel refreshed.

Monitor the Air Quality Health Index

Exercising outdoors is a great way to enjoy the summer weather while getting some much-needed fresh air. But when temperatures start to rise, it’s important to monitor the Air Quality Health Index to make sure you’re not exercising in an area with poor air quality.

You may check the forecast of the Air Quality Health Index here.

Exercise At Night Or Early Morning If Possible

The cooler nighttime air can make for a more pleasant experience, especially if you live in an area with high humidity. If you don’t have the option to exercise at night, try to get your workout in as early as possible. Not only will it be cooler, but you’ll also avoid the hottest part of the day.

Wear Thin Clothing When Possible

Wearing thin, breathable clothing is key when exercising in the summer heat. Light colours will also help reflect some of the sun’s rays. If you can, dress in layers so you can shed them as you warm up. And don’t forget the sunscreen!

Cotton is always a good choice because it’s lightweight and allows your skin to breathe. If you can, avoid dark colours as they absorb more heat. And don’t forget a hat or visor to protect your face from the sun.

Exercise Safely in Summer!

10 Tips to Exercise Safely in the Summer Heat

As long as you take some precautions, exercising in the summer heat can be perfectly safe and even enjoyable.

Drink plenty of fluids, dress appropriately, exercise during cooler hours if possible, and pay attention to your body’s signals.

Moreover, you can stay hydrated with the help of IV Therapy from a licensed Naturopathic Doctor in Langley or from our Naturopathic Doctor in Coquitlam.


With a little bit of planning, you can stay healthy and fit all summer long.

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