Stay cool while staying active: Summer exercise tips to beat the heat

Summer is a season with longer days and more sunshine. Nature is in full bloom during this vibrant time of year. Ironically, the same summer warmth that draws us outside can also make outdoor exercise more challenging; especially on those humid days when it feels even hotter than the temperature. Fortunately, with the right precautions, you can avoid heat-related illnesses. Continue reading for nine tips to help you stay safe, hydrated, and energized while working out in the heat.

Choose the right time of day

The best time to exercise is often early morning, later in the day when the sun is less intense, or after dusk and before dark, when it is coolest.

Hydrate. Hydrate. Hydrate.

Drink water before, during, and after your workout. Sports medicine experts at Mass General Brigham recommend you hydrate 2-3 hours before exercising. Make sure to take frequent sips of water to stay ahead, and avoid dehydration.

Do not skip meals

Eating properly allows your body to replace most of the fluid and sodium that is lost during physical activity. Experts say sports beverages are not necessary unless you’re exercising for more than 1 or 2 hours.

Dress in light-colored, loose-fitting, and lightweight clothing.

Choose loose clothing and consider wearing white or light colors. Black attracts the sun. White repels it. Also, consider the fabric: natural fabrics like cotton are hollow, so they allow the heat that’s coming off your body to pass through the fabric to escape. It’s also moisture wicking, so it will take the sweat away from your body and won’t trap odors. Synthetic fibers tend to do the opposite.

Protect your face and eyes

A hat or sunglasses can help keep your face, eyes, and head protected from the heat and glare of the sun.

Apply sunscreen

When your skin gets burned by UV radiation, it triggers an inflammatory response, leading to redness, swelling, and an increase in blood flow to the affected area. This can make your skin feel warm or even hot to the touch. In severe cases, it can contribute to systemic overheating. The best way to treat sunburn is to prevent it. Always wear sunscreen when exercising outdoors

Adjust your intensity and pace
Your intensity and pace will feel very different in the heat, and that’s okay. Listen to your body. Going slower is okay.

Stay out of the direct sun

If you’re running or bicycling, choose a shady route. Whenever it’s possible, try to exercise out of the sun’s heat and glare.

Cool down properly

Cold showers, smoothies, cold water bottles waiting in the fridge, an ice block under your left armpit (when your heart is pumping blood to your body, this is where it goes first), stretching by a fan; whatever helps you cool down after is a good idea.

If you are interested in training in extreme heat or heat acclimatization training, read Exercising in the Heat and Humidity by Mass General Hospital’s Sports Medicine Specialists.