Exercising In The Summer Heat

Do you enjoying exercising outside? Then you know it’s important to take certain precautions in the summer months with temps rising well into the 90s or 100s. 

Working out in the heat puts extra stress on your body. Exercising and the temperature of the air both increase your body’s core temperature.

In order to cool itself, your body will send more blood to circulate through your skin, which leaves less blood for your muscles, and increases your heart rate. 

If the humidity is also high, there is added stress because sweat doesn’t evaporate quickly from your skin, pushing your body temperature higher, which can result in dehydration and heat exhaustion.

Here are a few ways to safely exercise outdoors during the hottest months of the year:

  1. Get acclimated
    If you are accustomed to working out in cooler temps, it will take your body a week or two to adjust to the heat. Take it easier than normal within the first two weeks outside.

  2. Drink fluids!
    In order for your body to continue to sweat and cool you down, you must replace the lost fluids. A general guide to follow to keep hydrated is to drink around 16oz. of fluids before exercising and 4-6 oz. every 20 minutes while exercising. That’s roughly 16oz. for an hour workout!

  3. Timing
    Avoid exercising outside from 10AM to 3PM, when the sun is the strongest. Early morning or late afternoon are the best times to get in a sweat session during summer. 


Don’t let the summer heat stop you from working out! It is important to have a backup plan when the weather doesn’t cooperate. Don’t be afraid to be flexible and take your workout inside if the temperatures are too high. 

Your HomeFit trainer will customize your workout to your preferences, whether it is inside or out!