The #1 priority is to reduce your risk of heat exhaustion, which can lead to nausea, fatigue, and more from overheating. And there’s no greater risk of heat exhaustion than the combination of summer heat, humidity, and high core temperatures due to exercise. So, make sure you’re following these steps:
When to Exercise in the Summer
Avoid working out during the hottest part of the day, which is usually midday from 10 a.m. to 4 p.m. We recommend working out early in the morning, when the sun’s still rising, or after it goes down in the early evening.
Exercising outdoors? Make sure to wear sunblock – even if it’s overcast. Always look for broad-spectrum sunscreen, and remember to keep re-applying it every 2 hours. It’s not just a safeguard against skin cancer – nothing heats up your skin like sunburn.
We can’t stress this enough: you need to stay hydrated. Always carry a cold, full water bottle with you wherever you go, and especially when you exercise.
But that’s not all: you also have to maintain your electrolyte and salt levels, because you lose a lot of salt when you sweat. In that case, a traditional sports drink might help you a little better.
Know When to Stop
When you’re dealing with exercising in extreme heat, you have to know when to call it quits, or risk overheating. You need to throw in the (hopefully cold water-drenched) towel when you start to feel:
Nausea or vomiting
What You Should Wear
Opt for workout clothes that not only breathe, but also wick sweat away to keep your body dry. That means materials like cotton, or special-performance fabrics. If you’re not on a Spin bike, try to wear loose clothing.
Grab that partner and swing ‘em around, not literally, but if you are going to workout outside when it’s warm, do it with a friend or group so that if anything does happen, someone is there to help.