11 Tips to Stay Fit Without Overheating This Summer

Almost everyone wants to maintain an active lifestyle, yet the sweltering heat of summer can make the very thought of exercise feel like a chore. The mere journey from your car to the office already has you perspiring profusely.

Resisting the temptation to sit in the air conditioning all day is a challenge, but your health and well-being are at stake. Consistent exercise is crucial for your physical fitness, mental clarity, and energy. These are all vital assets in a demanding work environment.

Fortunately, you don’t have to suffer in the heat to stay in shape. There are numerous strategies to keep fit during the summer without risking overheating. Let’s explore 11 refreshing ways to maintain your fitness routine even as the temperatures soar.

1. Exercise During Cooler Hours

Timing your workouts for cooler weather can significantly improve your comfort and safety. Shifting your usual midday exercise routine to the cooler hours of the early morning or evening can be a game-changer. By doing so, you sidestep the midday sun’s peak intensity. An early workout can invigorate your day before your commute, while an evening session allows you to unwind as the sun sets. This adjustment not only helps you keep cool but also enables you to enjoy outdoor activities more comfortably once the heat has subsided.

2. Maintain Adequate Hydration

Even in its mildest form, dehydration can leave you feeling drained and unwell. It’s crucial to assess your hydration levels throughout the day and ensure you consume enough fluids. Increasing your water intake is especially important on days when you’re active or when the temperature climbs.

Be proactive about hydration by drinking water before, during, and after your workout. Keep a water bottle handy to make sipping water convenient, helping you stay hydrated without a second thought. To boost hydration and add a refreshing twist, infuse your H2O with electrolytes or slices of hydrating fruits like watermelon. This simple practice can enhance both the effectiveness of your hydration and the enjoyment of your water intake.

3. Opt for Indoor Activities

If most of your workouts are outdoors, consider moving your exercise inside, at least during the warmest parts of the day. Rather than engaging in outdoor pursuits such as running, hiking, or cycling, seek out indoor facilities like gyms that provide comparable exercise options or explore specialized fitness studios such as Solidcore, where you can benefit from a climate-controlled environment while maintaining your fitness regimen

4. Wear Appropriate Clothing

Wherever you work out, opt for lightweight, breathable, moisture-wicking fabrics that allow your body to sweat, stay cool, and not overheat. If you’re going to be outdoors, choose light-colored clothing instead of dark colors, as these will reflect, rather than absorb, the sun’s rays.

5. Get in the Water

Consider incorporating water-based activities into your workout routine if you have a cold body of water or a pool near you. Even if you don’t prefer swimming, other options exist, such as water aerobics or paddleboarding in a local lake or ocean.

6. Modify Your Workout Intensity and Duration

On extremely hot days, you may need to either lower the intensity of your workout or exercise for less time. While this might initially feel frustrating, focus on maintaining consistency rather than pushing your limits when it might not be safe.

7. Keep an Eye on the Weather

Throughout the summer months, it’s essential to monitor the temperature closely. This allows you to schedule your workouts for cooler times of the day. Pay special attention to any heat advisories that may be issued before you venture out to exercise. Heed the advice of professionals, and if they advise against outdoor activity, prioritize your health by staying indoors.

8. Listen to Your Body

Your body will let you know if you’re dehydrated or in danger of overheating. Whether you’re exercising indoors or outdoors, symptoms such as thirst, dizziness, fatigue, or lightheadedness can signal dehydration. At the onset of these signs, it’s crucial to hydrate by drinking water.

However, it’s important not to dismiss these symptoms as simply a lack of water. These symptoms could also point to heat exhaustion, including profuse sweating, skin that feels cold and appears pale, a pulse that’s both rapid and weak, nausea, headaches, and muscle cramps. If you suspect heat exhaustion, it’s vital to find a cooler environment, drink fluids, loosen any tight clothing, and, if feasible, take a cool bath to lower your body temperature. Should you experience confusion, skin that feels hot to the touch, and a high body temperature, or if your symptoms of heat exhaustion persist for more than an hour, worsen, or you start vomiting, it’s imperative to seek medical assistance, as recommended by the CDC.

9. Seek Shade for Outdoor Workouts

If the weather is conducive to your preferred outdoor activity, opt for environments that offer ample shade, thereby shielding you from the harshness of direct sunlight. For instance, while an open beach may not be the most suitable location for a run due to the lack of shade, a park trail dappled with shadows could provide an ideal setting for your exercise routine.

10. Always Use Sun Protection

No matter how short your stint in the sun might be, experts maintain that wearing sunscreen should be as routine as brushing your teeth. Planning to soak up some rays? Opt for extra protection, such as a hat, sunglasses, and other clothes that cover your skin.

11. Rest and Recover

As you push your body during the hottest part of the year, prioritize rest days to give yourself adequate time to recover. Additionally, ensure you’re getting enough sleep and consider scheduling regular massages.

The Bottom Line

Staying active is key, yet the heat and humidity complicate your workout routine. Keep moving and stick to your fitness plan but remember to apply the above tips to prevent overheating while exercising.

Looking for additional guidance? Arootah Health Coaches are here to assist. Schedule a complimentary call to learn how we can support you.