Staying Active in the Summer Heat: Safe Outdoor Exercise Tips

While many of us feel our energy levels peak naturally in the summertime, hot days can sometimes suck that motivation right out of us. You may find yourself opting for a lay in the hammock over your usual walk or run. 

And while surrendering into rest and relaxation is also part of healthy living, it is important to make sure our bodies are still getting the exercise they need. 

The good news is, there is never a more beautiful time to be outside in the fresh air. So while you certainly can opt for your air conditioned gym… I’ve got a few ideas for you to get outside while staying active in the hot summer months. 

1. Embrace the Early Morning or Sunset Times

Those early morning workouts will be your best friend. Not only do you start your day on a high, increasing your productivity for the rest of the day, the temperatures are still cool until about 10 am when the sun starts to peak. Alternatively, hitting your workout as the sun sets gives you a whole element of entertainment and beauty alongside the cooling day. (Running along the beach at sunset anyone?) 

2. Stay Super Hydrated

Hydration is key this time of year, especially when you’re active. Bring along a water bottle. Add some electrolytes, such as trace minerals, for an extra boost of hydration. Better yet, pre-drink plenty of fluids before you head out as well so your body is already set up with good hydration. Runners or hikers who don’t want to carry a bottle, look into a hydration pack to carry along (they can fit your keys and phone too!

3. Take the Intensity Down a Notch

If you do find yourself working out in the heat of the day, plan to take the intensity down a notch to account for the extra work your body has to put in to stay cool. Consider taking a walk rather than a run, or doing a yoga flow on the grass rather than a HIIT. Movement is movement. Or maybe you keep your intensity but shorten the duration. Listen to your body!

4. Play Sports

This is a fantastic time of year to get a workout through sport! Meet up with friends shoot some hoops, or play a game of beach volleyball, tennis, softball, golf, or lawn bowling. Fun, socialization, and movement all coupled together. 

5. Cover Up

Dress in cool layers, or UV protective clothing, and don’t skip your hat! Keeping the sun off your skin will help keep you cool and mitigate the risk of sunburns and heat stroke. Just because you aren’t laying around, doesn’t mean the sun won’t find you! Cotton is a great option this time of year. 

6. Don’t Skip Your SPF

Slather on your mineral based sunscreen before heading out, being sure not to forget areas like your ears, neck, hands, and feet. It’s also a good idea to apply underneath clothing as some fabrics do allow UV rays to travel through. 

7. Go for a Swim

Swimming is fantastic exercise, and you have the added bonus of beating the summer heat too! There are great lakes and beaches around town for you to swim a few lengths and work on that back stroke. Swimming is excellent for cardiovascular health as well and strengthening and toning muscles. Nearly all muscle groups are used to swim! Don’t forget that SPF is a must, as the reflections from the water can intensify the risk of sunburns. 

8. Grab a Shady Spot for Your Workout

Bring your yoga mat out, or your dumbbells and grab a shady spot to do your workout. You’ll get the benefits of fresh air and grass under your feet along with the benefits of your movement itself. Plus, the shade offers a reprieve from the heat of the day and protects you from the sun's rays. 

9. Listen to Your Body

No matter when and where you decide to do your workouts this summer, be sure to listen to what your body is telling you. Your body will communicate with you if it needs a break, or needs to end the workout early. There’s no need to push yourself into the danger zone!

The Warning Signs of Overexertion in the Heat

Look out for rapid heart rate, excessive sweating, thirst, dizziness or lightheadedness, muscle cramps, headache, nausea, and wrinkled fingertips. These are all signs that your body is severely dehydrated. Stop exercising right away, seek shade or go indoors, apply cold washcloths or have a cold shower, and slowly drink fluids. If your condition doesn’t improve– seek medical attention. 

Stay cool!