Tips for Exercising Outdoors Safely in Hot Summer Weather

As the summer heat and humidity make outdoor workouts challenging, it’s important to take precautions to stay cool and safe while exercising. With the help of experts, here are 11 tips to help you beat the heat and continue your fitness routine:

1. Acclimate to the Heat: Allow your body to adjust to higher temperatures by starting with shorter workouts and gradually increasing intensity over a period of 10 to 14 days.

2. Know Your Risk: Certain groups, such as older adults, those with preexisting health conditions, and people who don’t often work out, are at a higher risk of heat-related illness and should take extra precautions.

3. Preworkout Hydration: Stay hydrated by drinking at least 1 ounce of water per 2 pounds of body weight daily, and consume an additional 12 ounces of water before a workout.

4. Eat for Hydration: Include water-rich foods like cucumbers, watermelon, and strawberries in your diet to boost hydration levels.

5. Don’t Eat Too Much Before Exercise: Avoid large meals before working out in the heat to prevent digestive discomfort and overheating.

6. Wear Heat-Appropriate Clothing: Opt for loose-fitting, light-colored, moisture-wicking fabrics that allow heat to escape your body.

7. Use Sun Protection: Apply sunscreen with at least SPF 30, wear clothing with UPF, and don sunglasses that block UVA and UVB rays to protect your skin and eyes from sun exposure.

8. Carry Water: Replenish your body with 7 to 10 ounces of water for every 10 to 20 minutes of exercise in the heat, and consider adding an electrolyte supplement for longer workouts.

9. Avoid Middle-of-the-Day Workouts: Choose early mornings or evenings for outdoor workouts to avoid the hottest part of the day.

10. Monitor the Air Quality Index (AQI): Check the AQI in your area and modify your workout plans if the air quality is poor to protect your respiratory health.

11. Tailor Your Workout to the Weather: Adjust the intensity and duration of your workout based on the temperature and humidity levels to prevent heat-related injuries.

By following these tips and making smart choices, you can stay cool, safe, and continue to enjoy outdoor workouts despite the summer heat.