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6 Tips for Exercising in the Summer Heat

Want to shave off some extra calories? The summer heat can give your workout an extra boost!

Woman exercising in the summer heat, drinking from a water bottle

Summer time might be filled with warm, hazy days overflowing with snow cones, barbecues, and time at the lake. But all the funnel cakes, corn dogs, and syrup-covered ice can make it easy to over indulge in the calories. Here are some tips to help you manage your weight in the summer heat.

1. Block that sun

Always use at least SPF 30 sunscreen before you exercise outside. You can also try sunscreen designed just for working out.

2. Start slow

If your body isn’t used to exercising in hot temperatures, start out slowly! You don’t want to overdo it. Allow your body time to adjust to the intensity and the amount of time you are kicking things into gear outside. If you feel faint at any point, stop immediately to cool down and rest.

Related: How to Find the Right Workout for You

3. Recognize symptoms of heatstroke

Heatstroke is a life-threatening illness, and you’re at increased risk for it if you exercise in the heat. Watch for symptoms like: a throbbing headache, hot skin, a body temperature of 103 degrees Fahrenheit or higher, rapid breathing, a fast pulse, dizziness, nausea or vomiting, and fainting. If you suspect you or your workout buddy might be experiencing heatstroke, get to a cool place and call 911 right away.

4. Take advantage of those seasonal activities

Your favorite outdoor activities in the summer might secretly be killer workouts! Some people can burn up to 500 calories or more per hour just by swimming. This time of year gives us unique opportunities for outdoor fun! And your body will thank you for every paddleboard you step on, every hike you take, and every tennis match you play.

5. Dress cool

If you are exercising outside, it’s important to wear clothing that breathes. Shirts, shorts, leggings, socks, and even shoes offer breathability options these days. Stick with good fabrics that absorb moisture and are loose fitting.

6. Hydrate

Rehydrate yourself with eight ounces of water every 20 minutes when you’re exercising

Related: Stop Making Excuses and Get FIt


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The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns.

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Post Author

Chakell Wardleigh
Chakell has a B.A. in English and is a magazine editor. She enjoys exercising, laughing with family and friends, and online shopping. She strives to be as versatile as cauliflower, which she often turns into pizza.