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Summer Fitness Tips: Working Out Safely in Hot Weather

Summer fitness tips

Summer doesn’t begin until late June, but with the usual buildup of excitement and anticipation, it feels like a ray of sunshine away. As a health-conscious person, though, exercising during the summer months is okay, but adopting the right summer fitness tips will help you make the most out of your routines. 

Thanks to the warmth and cheerful atmosphere, summer is a great time to stay active, have fun, and enjoy the outdoors. And there’re plenty of exercises for you to enjoy. However, without fitness tips for summer, the hot weather can pose challenges and risks to your health and safety. 

So, what’s your favorite sport? Running, cycling, swimming, or other forms of exercise? No matter which one it is, our summer fitness tips will help you cope with exercising in the heat. 

Exercising in the Heat: The Risks and Challenges

Summer exercise certainly has its benefits, but the summer heat can suck the fun out of it and endanger your health if you don’t know the summer fitness tips to apply.

Exercising in the heat can pose the following risks and challenges: 

Dehydration and Heat Exhaustion

Water is essential for overall health and summer exercise. When you exercise in the summer, your body needs more water because “hot exercising” makes your body lose water and electrolytes through sweat, which can lead to dehydration if you don’t drink enough water.

When your body loses water, you’ll likely feel symptoms like dizziness, fatigue, and muscle cramps.

Exercising in the heat can also lead to heat exhaustion, causing symptoms such as heavy sweating, nausea, headache, and faintness.


Heatstroke is basically your body overheating, and it can result in a medical emergency if your body temperature rises to dangerous levels. Heatstroke is so bad that it can lead to brain, heart, kidney, and muscle damage.

For context, the CDC classifies heat stroke as “the most serious heat-related illness.”

The dangers heatstroke poses to your health make it one of the most significant risks of summer exercise. Symptoms of heatstroke include a rapid heartbeat, disorientation, nausea, headache, and loss of consciousness.

Reduced Exercise Performance

When exercising in the heat, your body has to work harder to regulate its temperature, which can negatively affect your performance. The more energy your body has to spend regulating your temperature, the less energy you have to achieve your fitness goals.


Sunburn is an ever-present risk if you’re a fan of exercising outdoors. All that sunshine on your skin can increase your risk of developing sunburn, and you know how uncomfortable that can be.

Mental Stress

The cumulative effect of the risks and challenges of exercising in the heat affects your mind as much as it does your body.

You may begin to lose the joy of exercising or feel like your body is failing you and you’re not good enough.

Summer Fitness Tips  

summer fitness tips

So, how do you enjoy your summer exercise without risking the discomfort and other challenges of exercising in the heat? That’s where summer fitness tips come in.

You can enjoy your favorite exercise in the summer regardless of the challenges associated with summer exercise. After all, summer is supposed to be fun.

Our tips for making the most of your fitness goals without detriment this summer cover the following:

Pre-Workout Preparations

When it comes to exercising in the heat, nothing beats preparation.

Before you begin your summer exercise, preparing your body and mind for the heat is essential. That way, you’ll reduce your chances of discomfort and other heat-related challenges.

Stay Hydrated  

Your body will be shedding bucket loads of water when you exercise in the summer because it’s working extra hard to keep you cool in the summer heat.

Ordinarily, your body needs more water when the weather is hot, and if you add exercising to that, these two factors combine to place more hydration demands on your body.

To ensure you stay hydrated while exercising in the heat, drink plenty of water and electrolyte-replenishing beverages before, during, and after your summer exercise. Don’t wait until you feel thirsty before drinking water because thirst is a sign that you’re not drinking enough. 

Practice Proper Nutrition

Remember we said water is essential for overall health, including during summer exercise? Well, nutrition is another one of the essentials of exercise in the summer. In addition to staying hydrated, you must fuel your body with the proper nutrients before and after your summer exercise. 

Eat a balanced meal 2-3 hours before exercising in the heat because it can provide the energy you need to power through your summer fitness program. Focus on whole foods rich in complex carbohydrates, lean proteins, and healthy fats.

After your workout, eat carbohydrates and protein within 30 minutes to promote muscle recovery and replenish glycogen stores.

Skip the high-fat food and foods with empty calories. Your body needs nutrient-dense foods to help it withstand the tough test of exercise in the summer.

Use Sunscreen

As we’ve mentioned, sunburn is one of the most common risks of summer exercise; that’s why sunscreen is on our list of summer fitness tips.

Wear sunscreen with an SPF of 30 or higher, and reapply every two hours or more frequently if you’re sweating.

Use Appropriate Clothing and Gear

Your outfit can greatly affect your summer workout’s comfort and effectiveness. You can reduce the risks and challenges of exercising in the heat if you get your summer exercise clothing and gear right.

Style is important, but what’s the use of looking good in clothing that will make your summer exercise hellish? The good news is that you can have both style and comfort. In today’s market, many brands offer products with that fusion of style and comfort you need to enjoy your summer exercise.

Choose lightweight, breathable fabrics with wicking technology that allow air to circulate. Look for materials like polyester, nylon, or bamboo designed for active wear. Workout gear made from cotton can trap moisture and make you feel hot and uncomfortable, so avoid them.

Choose loose-fitting clothing that allows you to move freely. If you’re cycling or doing other outdoor activities, we recommend you wear gloves to protect your hands and absorb sweat.

Don’t Forget Your Accessories

Accessories add a fashionable touch to your summer exercise looks but also have practical uses beyond fashion. Accessories that can help you stay cool and comfortable while exercising in the heat.

Wear lightweight, light-colored clothing that covers your arms and legs and a hat or visor to protect yourself from the sun. Sunglasses with UV protection can protect your eyes from glare and damage.

Time and Location  

Summer exercise is one of those situations where timing is everything because when and where you work out plays a significant role in your safety and comfort.

Some summer fitness tips to help you pick the right time and location include:

  • Avoid working out during the hottest parts of the day
  • Choose an area with plenty of natural shade if you’re exercising outdoors
  • If possible, always exercise early in the morning or late in the evening when the temperature is cooler

Cooling Techniques

When exercising in the heat, finding ways to stay cool and prevent overheating is essential. Overheating can lead to heat exhaustion and heatstroke; we’re sure you don’t want that.

To stay cool during your exercise in the summer, use these summer fitness tips:

  • Take regular sips while working out. This will help you replace the lost water and keep your internal temperature from overheating.
  • Wear breathable clothing that allows sweat to evaporate quickly and aids ventilation.
  • Use cooling towels or bandannas; you only need to wet and wrap them around your neck or forehead before exercising.
  • Listen to your body and take breaks in shaded areas or air-conditioned spaces. Pushing too hard may lead to injury or exhaustion.

Work Out Modifications to Beat the Summer Heat

If you’re not used to working out in hot weather or have a medical condition that makes it more challenging, you can still safely exercise in the summer. All you need to do is modify your workouts to stay safe. Here are some modifications you can try: 

Summer fitness tips

Go Slow and Steady

Reduce the intensity or duration of your workout during the summer. You don’t have to go all out for long periods; you can break up your routine into different sets.

Take Breathers

Take frequent breaks and rest in shaded areas. Exercising when the heat is up is more challenging, so you’ll need more breaks than usual to catch your breath. Don’t worry; frequent breaks do not mean you’re slacking off; your body needs those breaks to achieve your fitness goals.

Workout Indoors

The great sunny outdoors sure looks and feels good during summer, but you can work out just as well indoors and adopt low-impact activities if the outdoors is too stressful or poses a health challenge.

Examples of some fun exercises you can perform indoors include:

  • Dancing
  • Lunges
  • Push-ups
  • Running on a treadmill
  • Skipping
  • Squats
  • Swimming
  • Yoga

Pay Attention to Your Mental Health

Anything that causes you physical stress can also impact your mental health; that’s why one crucial part of exercise in the summer is mental health.

It can be hard to stay motivated and positive when your body is fighting the heat, so here are some summer fitness tips for your mental health:

  • Set realistic goals for your workouts and celebrate your progress. The mental boost from making small progress, no matter how small, will keep your mind clear and healthy.
  • Focus on the positive aspects of working out in hot weather, like the endorphin rush and the sense of accomplishment.
  • Find a workout buddy or join a group fitness class; they will help you stay motivated and accountable. It’s easier when you have support.
  • Practice mindfulness techniques like deep breathing, meditation, or visualization to stay calm and centered.
  • Take time to rest and recover after your workouts and prioritize self-care activities like getting enough sleep and eating nourishing foods.

Summer Fitness Tips with Craft Medical

The sun and fun of summer come with peculiar health challenges and requirements, but Craft Medical is here to ensure you enjoy your summer without worrying about your health. Your health lives here, all we do is focused on helping you live your best life in optimum health, and we take that job seriously. 

We’re an online men’s health clinic where you can get customized health solutions. Our virtual consultations allow you to receive expert medical advice and treatment without leaving the comfort of your home.

Have concerns or inquiries? Click here or the button below to book a call.

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