Health
Safe Summer Workouts: Beat the Heat
Health Points
- High temperatures require adjustments to your exercise routine.
- Outdoor activity offers physical and mental benefits, but precautions are key.
- Understanding your body’s signals during hot workouts prevents health risks.
As temperatures climb this summer, outdoor exercise calls for smart planning to keep you healthy and energized. Taking steps such as regular hydration, sun protection, and adapting your workout times can help you stay active, even on the hottest days.
Fresh air and sunshine can make your workouts feel less strenuous and boost your mood, according to fitness experts like Heather Milton, CSCS. However, your body works harder to keep cool, so pay close attention to signs of fatigue or overheating.
How Heat Impacts Your Workout
“During exercise in hotter temperatures, our body does this great thing called thermoregulation, which is the body’s ability to maintain our internal temperature within a safe range,” says Heather Milton, exercise physiologist at NYU Langone’s Sports Performance Center.
Sweating and an increased heart rate are natural responses, and workouts may feel tougher in the heat. You’ll need more water, and your muscles may take longer to recover after a challenging session.
Staying Safe While Exercising Outside
“Higher temperatures cause a longer recovery time for your heart rate to return to normal,” shares Bethany Stillwaggon, master coach at Row House.
Hydrate before, during, and after exercising, and listen to your body—if you notice dizziness, headaches, or fatigue, it’s time to rest.
According to Milton, it’s best to avoid exercise outdoors when temperatures soar above 91.4°F to reduce your risk of heat exhaustion or even heatstroke. Instead, aim for morning or evening workouts, or choose indoor spaces with air conditioning on the hottest days.
“The better we are at regulating heat, the more effective we can be with our workouts,” advises Ally McKinney, personal trainer at Gold’s Gym.
Stay active this summer by tuning into your body’s cues and making necessary adjustments for the heat—your health and comfort should always come first.
