Warm Weather Workouts: How to Stay Safe in the Heat

Regular exercise is one of the best things you can do for your health. But when the heat sets in, it is important to be mindful. High temperatures, poor air quality and humidity can make physical activity more difficult — and sometimes risky. 

Exercising in the heat requires extra planning and awareness. Whether you are hitting the pavement or staying indoors, you should always listen to your body and take steps to stay safe and hydrated. 

You do not have to put your workout routine on pause during warm weather. With a few smart strategies, you can stay active and feel your best. Here are some things to keep in mind. 

How Heat Affects Your Body 

As you exercise, your body naturally heats up. To cool down, it sweats and pumps more blood to the skin. But when it is hot or humid outside, the cooling process becomes less effective. 

In hot weather, the air is already warm, so it is harder for your body to release heat through the skin. Think of it like trying to cool yourself with a fan in a hot room. If the air is not cooler than your body, the heat has nowhere to go. 

Sweating might not be helpful, either. The real cooling effect happens when sweat evaporates and carries heat away as it leaves your skin. But in humid conditions, sweat tends to linger and keep you hot. That forces your heart to work harder to regulate temperature. 

The more you sweat, the more fluids and electrolytes (minerals) you lose. At the same time, heat makes your blood vessels widen, which can lower blood pressure. Together, these effects increase your risk for heat-related illness, especially during long or intense workouts. 

Recognizing Heat-Related Illnesses 

Heat-related illnesses are your body’s way of telling you it is under stress from the heat. They begin with mild symptoms but can become life threatening if you do not address them early. You know your body best. If you notice anything unusual, stop and take a break. Move out of the sun, remove extra clothing, sip water and cool your skin with a damp cloth. 

Dehydration 

When your body loses more fluids than it takes in, it cannot function properly. You may feel thirsty, dizzy, tired or have dark yellow urine. Even mild dehydration can affect your performance. 

Heat Cramps 

Loss of fluids and electrolytes may cause painful muscle spasms, often in the legs or abdomen. Heat cramps are an early warning sign that your body is struggling to keep up. 

Heat Exhaustion 

Heat exhaustion occurs when your body overheats. You may experience:

• Cool, pale or clammy skin
• Dizziness or fainting
• Heavy sweating
• Nausea or vomiting
• Weakness or fatigue 

Heat Stroke 

In serious cases, heat exhaustion can lead to a medical emergency, called heat stroke. It happens when your body temperature rises above 104 degrees and can no longer regulate itself. Symptoms include: 

• Confusion or slurred speech
• Hot, dry or red skin
• Loss of consciousness
• Rapid heartbeat 

If you or someone else shows signs of heat stroke, call 911 right away. Move to a cooler place, apply damp cloths and avoid giving anything to drink until help arrives. 

Check the Air Quality, Too 

Extreme heat can also make the air you breathe less healthy. It accelerates the creation of pollution, especially in urban areas with traffic and industrial emissions. That can put added strain on your lungs and heart — even if you are otherwise healthy. 

Before heading outside, check your local air quality index (AQI). If it is 100 or above, the air may be unhealthy for sensitive groups, like children, older adults and people with asthma or heart conditions. If it is above 150, you may consider taking your workout indoors. 

Why Staying Hydrated Matters 

Staying hydrated is key to protecting yourself in the heat. You should start drinking water well before your workout and continue during and after your activity. Do not wait to drink until you feel thirsty. Experts recommend hydrating every 15 to 20 minutes. 

Water helps your body regulate temperature and replace the fluids you lose through sweat. For longer or more intense workouts, beverages with electrolytes may be helpful. These minerals support muscle function and keep your body balanced. 

Beware of Pre-Workout Drinks 

Some people use pre-workout supplements to boost energy and endurance. But in hot weather, these drinks may do more harm than good. 

Many pre-workout drinks contain caffeine and other stimulants that increase your heart rate and core temperature. These can put added stress on your heart and speed up dehydration. In warm conditions, they may overwhelm your body’s ability to cool down. Instead, stick to plain water and sports drinks with electrolytes. These will replenish lost fluids and keep you hydrated and energized during workouts. 

More Tips for Safe Workouts 

You can still enjoy your favorite activities in the heat with a few simple changes. Try these tips for staying safe while staying active when it’s hot: 

• Bring a workout buddy — Help each other stay hydrated and watch for any heat-related symptoms.
• Check the weather before heading out — Avoid exercising outside when the heat index is above 90 or the AQI is above 150.
• Exercise early in the morning or later in the evening — These times are cooler and have less sun.
• Go at your own pace — Build up your workouts slowly instead of pushing hard right away.
• Take breaks often — Listen to your body and do not ignore signs of overheating.
• Wear light, breathable clothing — Choose moisture-wicking fabrics and light colors to stay cool.
• Wear sunscreen — Sunburn may make it harder for your body to cool itself. 

Moving your workout indoors is a smart option when it is too hot outside. But you should continue to take steps to stay safe: 

• Avoid working out in garages or small spaces with little airflow.
• Drink plenty of water - the outside heat can still affect your hydration.
• Lower the intensity if you start feeling unusually tired or warm.
• Use fans or air conditioning to keep your space cool. 

Remember, everyone has a different heat tolerance. It may take some trial and error to find an exercise routine that works for you. Over time, you’ll learn how your body performs best so you can safely stay active all year long.