7 Tips for Summer Exercise

Summer is here and the mercury is rising. Do you know how to stay safe while exercising in the summer heat? Follow these 7 tips for summer exercise to stay cool and get the most out of your hot weather workout.

7 tips for exercise in hot weather exhausted runner

1. Timing

Avoid the heat of the day by exercising in the mornings and evenings. Try to avoid exercising in the hottest part of the day.

2. Go Slow

If you must exercise in the heat of the day, get yourself used to the heat slowly.  This can be done by gradually exposing yourself to the heat by starting with a very short workout, and increasing the amount of time you exercise over several days.

3. Hydrate

Drinking fluids is key! Performance declines with as little as 2-3% decrease in body weight from sweat loss.  In general, you should drink approximately 20 ounces of fluid for every pound lost during exercise. In addition, know how to check your hydration status by looking at the color of your urine. Aim for light yellow or straw colored urine. Dark yellow or brown urine means that you are significantly dehydrated and need to drink more.

4. Clothing

Wear loose synthetic clothing that breathes and wicks moisture. Also, pick light colors over dark colors to help reflect the sun’s heat away from you.

5. Protection

You can keep your body cooler by keeping the sun off your skin. Wear a hat and lightweight long sleeve shirt, and always remember your sunscreen! As you sweat, remember to reapply sunscreen, too.

6. Know the Signs

The signs of heat illness include cramping, confusion, unsteadiness, irritability, vomiting, unusual fatigue, dizziness, nausea, and visual disturbances. Stop exercising and find a cool place to rest if you feel unwell.

7. First Aid

When heat illness strikes, know how to beat it. Immersion in cold water is the best way to treat it quickly. However, if you don’t have access to a tub full of ice water, that’s okay. You can still help by rolling up towels and dunking them in ice water. Wring out the excess water and place the towels over the head, neck, and body to bring the body temperature down.

Staying safe while recreating in the summer heat is easy if you remember these 7 tips. Please share with your friends and teammates, and let us how you stay cool while exercising in the heat this summer!

Written by: Alex Walker, ATC, athletic trainer for The Center Foundation and Sisters High School in Sisters, OR. Learn more about Alex HERE.

The Center Foundation places dedicated athletic trainers in local high schools to provide sports medicine services to young athletes at no charge to the students or their families. Learn more about our work HERE.


https://www.cdc.gov/disasters/extremeheat/warning.html accessed 5/29/2020