You don’t have to let the heat derail your fitness goals; you just need to be smart about it. With a few adjustments to your routine, you can stay active all summer long without overheating.

Summer is a great time to get outside and move your body but, when temperatures soar, exercising in the heat can turn from energizing to exhausting. Whether you’re a regular runner, a weekend hiker, or just trying to stay active, it’s worthwhile to consider how to keep up with your fitness routine even when things get a little too hot. Here’s a guide to staying fit in the summer without sweating it too hard, literally!

First, Know the Risks

Exercising in hot and humid weather puts extra strain on your body. Your core temperature rises, your heart works harder to cool you down, and you sweat more to release heat. But if your body can’t cool itself fast enough, you risk dehydration, heat exhaustion, or even heat stroke.

Some warning signs of heat-related illness include:

• Dizziness or light-headedness
• Muscle cramps
• Nausea or vomiting
• Rapid heartbeat
• Fatigue
• Confusion or trouble concentrating

Time It Right, Dress Smart, and Hydrate

Thankfully, you can avoid heat-related illnesses with a few smart strategies. The easiest way is to plan your workouts around the heat. That means avoiding peak sun hours and opting to work out in the early morning or later in the evening instead.

What you wear also matters and can either add to how hot you feel or relieve it. Choose light-coloured, loose-fitting clothing made of moisture-wicking materials that help sweat evaporate, and avoid dark colours and heavy fabrics, which trap heat. Don’t forget a hat and sunglasses for sun protection as well.

Finally, it’s always worth repeating that hydration is key. In the summer, you lose more fluids through sweat, so it’s important to drink plenty of fluids before, during, and after your workout. Signs of dehydration include dry mouth, feeling dizzy, or peeing less often than normal. It’s best to avoid getting to that point, so keep a water bottle on hand and sip regularly.

Choosing the Right Activity and Location

When it is blazing hot out, certain exercises might not be worth the risk. Instead of pushing it, consider one of these cooler alternatives:

• Swimming: This one is obvious! Swimming is cool and refreshing, and it provides a great full-body workout.
• Indoor workouts: Hit a gym, join an online yoga class, or try something new, like indoor rock climbing!
• Shaded walks: Parks, tree-lined streets, or trails that offer cooler routes and scenic views are a fantastic choice on a summer day.
• Mall walking: It might not sound exciting, but malls provide a climate-controlled space to get your steps in and even pick up a post-walk smoothie.

If you’re still eager to train outdoors, then it’s best to shorten the duration or lower the intensity. But there are times when even a short walk might not be the best idea. If there’s a heat warning in effect, poor air quality, or high humidity that makes sweating less effective, it’s okay to take a rest day or opt for an indoor alternative.

Staying fit in the summer heat is easier to do with a little planning and flexibility. By adjusting your schedule, dressing smart, drinking plenty of water, and choosing activities that match the conditions, you can stay active all season long.