Exercising outdoors is a great way to stay in shape and change up your workout routine. There’s nothing like the sunshine and fresh air, and it’s proven that working out in the sun maximizes the happy hormones you get from exercising. Not only do you sweat more, causing a boost of endorphins, but you also get to enjoy beautiful scenery.

The only downside? 

In the dead of summer, the heat can be too much. The hotter outdoor temperature raises your body’s core temperature faster than normal and increases your risk of heat exhaustion and stroke. 

So, if you exercise in hot weather this summer, it’s important to do it safely to protect yourself, get the full benefit of your workout, and return feeling better than ever. 

Here’s how to do it right.

Hydrate!

The number one rule of working out, whether you’re indoors or outdoors: always remember to hydrate. When exercising in hot weather, you should try to drink more water than you think you need, but always research how much water you should intake according to your body type. 

According to the American Council on Exercise, you should consume:

  • 15 to 20 ounces 2 to 3 hours before exercising 
  • 8 ounces 20 to 30 minutes before exercising 
  • 7 to 10 ounces every 10 to 20 minutes while exercising
  • 8 ounces 30 minutes following exercise

No matter when or where you’re exercising, water is non-negotiable to stay healthy and safe. If you plan to exercise for longer periods of time, sports drinks can help replenish your electrolytes. 

If you’re going for a run or a hike, it may be hard to bring water with you, so it’s even more important to hydrate before you go or bring a hydration pack—a small backpack with a bag of water inside, and a straw leading up the shoulder for easy access. Not only is a hydration pack a great way to ensure you’re staying hydrated, but it also adds a little extra weight to build your strength.

Consume Your Energy

It’s always best to eat before you work out to ensure your body has the energy it needs, but it’s especially crucial when working out in the heat. 

Try to eat at least an hour before your workout to avoid stomach cramps, and include foods that have high water content, such as:

  • Avocados
  • Apples
  • Watermelon
  • Cucumbers
  • Berries
  • Grapefruit 

If time is slim, grab a smoothie for an on-the-go option with hydrating fruits and vegetables. 

Going for a longer workout or a hike? It’s wise to bring some snacks for the journey as well. Choose ones with salt, potassium, magnesium, or calcium to raise electrolytes and avoid hyponatremia. Hyponatremia occurs when the sodium concentration in your blood is extremely low and can lead to fainting or seizures. 

To ensure a healthy extended workout, consider snacks like:

  • Nuts or trail mix
  • Bananas
  • Pumpkin seeds
  • Almonds
  • Cheese 

If you feel lightheaded during or after your workout, focus on salty snacks. Salt is one of the most important electrolytes to replenish when sweating excessively in a short period of time. 

Lastly, be sure to give your body what it needs to heal after your workout as well. After exercising is a great time to consume salty foods and protein. 

Good ingredients to include in your post-workout meals are:

  • Peanut butter
  • Almond butter
  • Yogurt
  • Orange juice
  • Granola

Protein powders are also a great tool for adding protein and salt, but do your research on the best type for you. 

Pick the Right Time of Day

One good thing about the long summer days is you have plenty of hours to choose from for your workout. But if you’re looking specifically for shadier, cooler times of day, there is not as much time available. 

During the summer, the hottest time of the day is between 10 a.m. and 3 p.m., so it’s best to work out outside these hours. It’s also important to note that most people experience their biggest energy dip of the day between 2 p.m. and 6 p.m., so that is not always the best time to exercise. 

Keep in mind that even before and after peak hours, it can still feel exceedingly hot in the summer. Take note of your preferences, energy levels, and the temperature as the day progresses to choose the best time for you.

Working out in the Morning

There are many benefits to waking up in the morning and immediately getting in your sweat of the day. If you’re able to work out early, sunrise is one of the coolest times of day and one of the most beautiful, and exercising in the morning can make you feel more energetic and organized throughout the day. It’s also a great way to wake up the nervous system and leads to healthier habits, as you’re more likely to choose healthy foods and practice mindfulness. 

If you choose to exercise early in the morning, make sure you still get in your hydration the night before and when you first wake up. In cases where you may not be awake two to three hours before you want to exercise, it’s beneficial to drink a little more before bedtime. 

Another tricky part of early morning workouts is deciding whether or not to eat breakfast beforehand. On one hand, if you eat breakfast and work out right after, you may get stomach cramps and feel bloated during the workout. On the other hand, you may feel lightheaded and faint if you don’t eat. This is a thin line to walk and can be a struggle for those who enjoy early morning workouts. 

One option is to opt for something small like a protein shake or a granola bar and make a bigger breakfast after your exercise. Balance is key here: enjoy everything in moderation, and trust your gut on when and what to eat. 

Working out in the Evening

Another great time to work out is in the evening, between 6 p.m. and 9 p.m. This is when the temperature starts to drop, and you may catch a gorgeous sunset. You may also experience stress relief after a long day and the ability to sleep in the next morning. 

However, working out in the evening does have to be timed right with your dinner and bedtime. 

You also want to ensure that if you’re going for a run or somewhere away from home, you’ll be back before the sun completely sets. Or prepare with reflective clothing and a flashlight. You may find that you enjoy working out in the dark because it’s cooler and you draw less attention to yourself. If so, practice after-dark safety. Tell a friend before you go, bring your phone, and wear neon colors. 

Go Prepared for the Outdoors and Heat

When exercising in the heat, you should always prepare to stay safe and comfortable. After all, you’re more likely to maintain your motivation when you’re not entirely suffering. 

What you need can vary with the type of workout you’re doing and where you’re doing it, but there are a few essentials.

Always Wear Sunscreen

Easy enough, right? There are many sunscreens you can and should wear daily to protect your skin, especially if you live in the constant sunshine. But coming back from a great workout and having to face the pain of sunburn for the rest of the week is beyond demotivating. 

Use products that protect against both UVA and UVB rays, and get an SPF between 30 and 50. You can buy clothing that has UV protection as well. Many brands sell shirts and shorts with UV protection, and they are usually moisture-wicking as well, which helps with sweat during a workout. 

Dress Appropriately

This brings us to the next tip: always dress appropriately. Make sure to wear something comfortable and lightweight, avoid dark colors, and add a hat or sunglasses to protect your eyes from the sun. You can also place a cooling towel around your neck to help prevent you from overheating. If you’re working out at night, wear reflective clothing so drivers can easily spot you.  

Bring Comfort Items 

If you’re exercising in ways other than going for a run, it’s easier to bring supplies with you, such as a portable fan, a large bottle of iced water, or even a cooler. And don’t forget a yoga mat or beach towel to lay on the grass to work out on. It’s also a good idea to bring some salty snacks and a sports drink with you in case you get lightheaded. 

Taking a bike ride? Add a basket to bring water and supplies, or even install a portable fan on your handlebars. 

Keep Cool With Water (Not the Drinking Kind)

If you have access to a pool, this is a great way to cool off after your workout in the summer. You can even work out in the pool by doing laps or water aerobics. 

If you don’t have access to a pool, you can get the same post-workout effect by taking a cold shower after your workout. Some people even suggest taking a cold shower before your workout. Getting your hair and skin wet before exercising will keep your whole body cool, at least for a little while. 

You can also try other fun ways to work out in the water if you live close to a beach, lake, or river. Paddleboarding, kayaking, and surfing are all fun summer activities that double as great arm and core workouts. 

Know Your Limits

One of the most crucial tips to remember when exercising in hot weather is to always know your limits. If you’re feeling too hot, stop! It’s easy to become overheated when working out in the sun. Pay attention to warning signs of heat-related illnesses such as heat exhaustion and heat stroke. 

Symptoms of heat exhaustion can include:

  • Muscle cramps
  • Fatigue
  • Dizziness
  • Nausea
  • Headache
  • Vision problems
  • Low blood pressure
  • Increased heart rate

If you feel any of these symptoms coming on, stop, hydrate, and, if possible, get inside with some AC.

Heat stroke is also a risk factor for exercising in extreme temperatures. Pay attention to the symptoms and seek care if you notice any of the following symptoms: 

  • Body temperature above 103° F
  • Hot skin without sweating
  • Rapid, weak pulse
  • Confusion
  • Unconsciousness
  • Seizures

If you or anyone else experiences any signs of heat stroke, call 911 immediately.

Let Your Body Acclimate

Be easy on your body, and start slow when working out in hot weather. Let your body get acclimated to exercising outside by doing short, easy workouts, and then work your way up to more difficult sessions. 

Never underestimate the heat. It can be easy to overdo it and even easier if your body isn’t used to it. 

When Is It Too Hot to Exercise? 

Experts say it’s unsafe to exercise outdoors when the heat index hits 98° F or the humidity is above 70-80%. Check the weather beforehand, and pay attention to the UV index and humidity levels, which can make the temperature feel 10 to 20 degrees hotter than it is. And if there are heat alerts, don’t exercise outside.

Stay Safe While Getting Fit

It’s fun to exercise outside—to enjoy the sun, fresh air, and scenery. But in states like Florida and Arizona, where the heat can be unbearable, working out outdoors can quickly become dangerous.  

In these situations, remember to hydrate well, prepare correctly, and know your limits. You can always work out at home if needed or choose a cooler workout, like swimming. And if the heat gets too intense, don’t try to push through. 

Working out should be enjoyable, and the goal is to feel better afterward. As long as you follow the above tips, you should be able to exercise outside this summer and feel amazing throughout your fitness journey.