Exercising in high temperatures places greater demands on your body than a workout on a cool day. You heat up more quickly, you sweat more and you tire more easily. With a few simple adjustments, exercising in summer can remain enjoyable and safe. We’ve listed the most important ones below.
How can you exercise safely in hot weather?
Exercise during the cooler parts of the day, start gently, drink regularly and pay attention to the signals your body is sending you. This way, you can keep your exertion under control whilst allowing your body to release heat.
Your body mainly cools down by sweating: sweat evaporates on your skin and carries heat away. In high temperatures and high humidity, this evaporation happens more slowly, meaning you’re more likely to overheat and tire more quickly. So slow down, choose a lower intensity, and save a strenuous workout for a cooler day. If your body feels heavy, take it down a notch rather than pushing through.
When is the best time to exercise on a hot day?
Early morning and late evening are the best times: it’s cooler then and the sun is lower in the sky. Avoid the hottest part of the day as much as possible, roughly between midday and 4pm.
Make sure you also allow plenty of time for a gentle warm-up, so your body can gradually adjust to the temperature and the exertion. Pay attention to the humidity too: the more humid the air, the harder it is for your sweat to evaporate and the more strenuous your workout will feel. On such a muggy day, it’s particularly wise to adjust your expectations.
How much should you drink whilst exercising in the heat?
Take small sips throughout your workout and don’t wait until you’re thirsty, as by then you’ve already lost fluid. During an intense workout in the heat, you can lose well over a litre of fluid per hour through sweating.
A handy way to estimate your fluid loss is to weigh yourself before and after exercising. For most workouts, water is fine. If you’d like to know more about what fluids do in your body, read about what happens if you don’t drink enough water and five reasons to drink enough water. The colour of your urine is also a good indicator: if it’s dark, it’s time to rehydrate.
What do electrolytes and minerals do in hot weather?
Through sweat, you lose not only water but also minerals such as sodium, potassium and magnesium. Magnesium contributes to electrolyte balance. Magnesium contributes to normal muscle function. To find out which other vitamins and minerals are important when you exercise, read our guide on which vitamins and minerals are important for athletes.
For shorter training sessions of up to about an hour, water is usually sufficient. If you’re sweating for longer and more intensely – for example, during a long endurance run on a hot day – some athletes opt for a drink containing minerals. If you’d like to understand the role magnesium plays in your body, read our explanation of what magnesium is and what it does.
How can you protect yourself from the sun and the heat?
Wear light, breathable clothing, protect your head and apply sun cream to your exposed skin. Light colours reflect sunlight, whilst dark colours absorb and trap heat.
Breathable fabric allows sweat to evaporate, helping your skin to cool down more effectively. A cap or hat protects your face, scalp and neck from sunburn and keeps your head cooler, whilst sunglasses help to reduce the glare. Where possible, seek out the shade and choose a route with some trees or buildings rather than open, sunny terrain.
What are the signs that you need to stop?
Stop immediately if you feel dizzy or nauseous, get a headache, experience goosebumps or chills, or if you stop sweating altogether. Then find some shade, cool down and have a drink.
Your body gives you these signals for a reason. Pay particular attention to the following:
- Dark urine: a sign that your fluid balance is out of kilter and you need to drink more.
- Cramps, for example in your calves: may indicate rapid fluid loss.
- Goosebumps or chills on a hot day: if there isn’t enough fluid in your body, your skin cannot produce enough sweat to cool you down. Your skin becomes dry and warmer than the air, making every breeze feel cold. In that case, take a rest and have a drink.
- Nausea, a headache or feeling light-headed: stop your workout and bring your body temperature down.
Always finish a workout in hot weather gently with a proper cool-down, so that your blood pressure doesn’t drop suddenly. You can read more about this in our article on post-workout recovery. If symptoms persist or are severe, don’t wait – seek medical help.
Frequently asked questions
Is it better to exercise indoors or outdoors in hot weather?
Exercising indoors with ventilation or air conditioning is often more comfortable and easier to regulate on the hottest days. If you do want to go outside, choose the cooler morning or evening and a route with plenty of shade.
Is water enough, or do I need electrolytes?
For most workouts lasting under an hour, water is fine. If you’re sweating for longer and more intensely, you might want to consider a drink containing minerals, as you also lose sodium, potassium and magnesium through sweat. You can read more in our guide on what electrolytes are and when you need them.
Is it still safe to exercise in tropical temperatures?
Yes, provided you reduce the intensity, choose the cooler times of day and pay close attention to your body’s signals. If you have any concerns about your health, consult your doctor first.
Why do I feel tired more quickly when exercising in summer?
Your body uses extra energy to cool down, and in high humidity, your sweat doesn’t evaporate as easily. As a result, the same level of exertion takes more effort than on a cooler day.
Our Natural Electrolytes contain coconut water powder, sea salt, magnesium, potassium and calcium. A total of seven ingredients and nothing that isn’t necessary. Magnesium contributes to electrolyte balance. Handy to keep close by for a long training session or a hot summer’s day. You can find more training articles on our training blog.
