We wait all year to enjoy warm, sunny weather outside. While this can be the perfect time for an outdoor workout, sometimes the heat and humidity can impact those plans. We’ve compiled a list of ways to keep up with your exercise habits while beating the heat.  

Cool Off Indoors 

If you want to avoid the heat, opt for an indoor workout. This can be a great option when the humidity and heat index are high or if the air quality is poor. Indoor activity options are numerous, whether at the gym or in your home. Try a class like Yoga or Bootcamp, bring the outdoors inside by attending an indoor rock-climbing facility, or put some tropical tunes in your earbuds and pretend you’re at the beach while enjoying your air-conditioned workout session.  

Just Add Water 

Summer is the season to add all the water activities to your workout routines.  

Grab a Paddle. Add some adventure to your exercise session by trying an activity on the water like kayaking, paddle boarding, rowing, or canoeing. Practice safe paddling by wearing a life jacket and being familiar with your equipment and surroundings. 

Go for a Swim. Make a splash this summer with swimming and water aerobics. Vary your swimming by incorporating different strokes like breaststroke or backstroke. You can even add exercises like jogging and lunges to broaden your routine. Swimming is also a recommended option for low-impact and joint-friendly cardio. 

Summer Safety 

If you exercise outside this summer, beat the heat with the following safety tips.  

Stay Hydrated. Make sure to stay hydrated before, during, and after your exercise. You’ll typically sweat more in the heat, so more replenishment is necessary. You can use the color of your urine to help determine your hydration status. It should be close to clear to indicate proper hydration. Bring water with you during your exercise, and if you plan on exercising for extended periods of time, bring an electrolyte replacement as well. 

Choose the Right Clothing. Proper clothing is just as significant in the summertime as in the winter. Choose breathable, water-wicking clothes to help pull sweat away from the skin. Clothes that are loose and lightly colored are usually best since darker colors will absorb more heat. Don’t forget to wear a hat and sunglasses too! 

Wear Sunscreen. Cover any exposed skin with sunscreen because only your muscles should feel the burn from your workout. Choose a waterproof or sweatproof sunscreen and reapply often. For additional protection from the sun, try loose-fitting, UV-blocking clothing.  

Check the Time, Temperature, and Weather. Early mornings and later evenings tend to have cooler temperatures. Choose these times to exercise whenever you’re able. Check the temperature, heat index, and weather forecast before heading outside. If it is too hot and humid or there are chances of a storm, it might be better to plan an indoor workout for the day. Know your environment and try to exercise in places with adequate shade and areas to rest. 

Know the Warning Signs. Listen to your body; don’t push it if it is extra hot or humid. Take time to understand heat-related illnesses and their signs and symptoms. Review the Heat-Related Illness Chart from the Centers for Disease Control and Prevention before exercise. If you have a chronic condition like heart disease, diabetes, or asthma, talk with your doctor to know what temperature limits or guidelines you should follow for outdoor exercise.  

Whether inside or outside, keep your exercise routine going all summer long!  

Always consult with your physician before starting a new exercise program. 

Continue Reading July 2023 Newsletter: Take a Green Break