Sure, with the right precautions, you can exercise safely in hot conditions. 🥵
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| Take your outdoor training seriously when it is hot. |
If you want to know how to exercise safely in the heat, you’ll need to take extra time to plan accordingly. Heat-related illness is a real concern to plan for. Consider the following:
- time
- location
- hydration
- duration
- warm-up and cool-down
Is there flexibility with the time you will be exercising? Try to shift away from the hottest time of the day when the sun is at its highest, let’s say 10am to 4pm.
Will you have access to shade? Being in the sun can be as much as 34° F (18° C) hotter than in the shade.
Get enough sports drink ahead of time to make sure that you are well hydrated with electrolytes. Follow up with hydration during your training session as well. Consider taking a few big gulps of water every fifteen minutes or so to stay hydrated. You can take objective measurements by stepping on a scale before and after your training session. The difference in weight is the amount of water you have lost due to sweating. Rehydrate!
Structure your training session to limit your time in the heat. Have an exit plan to get access to shade or a cooler environment.
And last of all, a gradual warm-up and cool-down are important to help your body regulate body temperature.
References
- “Shade vs Sun: Summer Sidewalk Temperatures in Tucson, Arizona.” The Kid Should See This, 2024, https://thekidshouldseethis.com/post/summer-shade-vs-sun-temperatures-tucson-arizona.
- “Sports Drinks: Are Electrolytes Healthy for You?” Cleveland Clinic, https://health.clevelandclinic.org/electrolyte-drinks-beneficial-or-not. Accessed 10 Jul. 2025.
- “What Are Heat Exhaustion Symptoms?” Cleveland Clinic, https://my.clevelandclinic.org/health/diseases/21480-heat-exhaustion. Accessed 10 Jul. 2025.
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