Heart and Vascular

How to exercise safely in the heat

Fit, middle-aged woman outside, happy after exercising outside in the summer and resting in the shade under a bridge. She has a sweat towel around her neck.

07/24/2024

Don’t sweat exercising when it’s hot outside! Find out how to stay cool, from the best clothes to wear and times to workout. Plus get the download on hot yoga.

 

By Sunny Intwala, MD, Cardiology, Nuvance Health

 

As we continue to experience record-high temperatures, is it a good idea to exercise outdoors? The short answer is yes, but there are several precautions you should take to avoid heat exhaustion, or worse, heat stroke. Here are several tips to help you work out safely in the heat. 

 

 

Avoid a heavy meal before exercising in the heat

 

Digesting takes a lot of energy creating body heat that you don’t want before any physical activity. Try eating a light meal, like a salad or protein bars, one hour before you exercise. If you eat a heavy meal (like meats and cheeses) it will take longer to digest so wait two to three hours before your workout.

 

 

Hydrate, hydrate, hydrate when exercising in the heat

 

Make sure you drink plenty of water before, during and after you exercise. It’s a good idea to drink between 16 to 32 ounces for every hour of physical activity in the heat.

 

 

Protect your skin when exercising outside

 

Your skin has a natural cooling system so help protect that by using sunscreen and wearing light, loose clothing. Look for athletic wear with sweat-wicking materials that allow your skin to perspire and cool down.

 

 

Choose morning or evening workouts when it is hot outside

 

Early mornings and evenings tend to be much cooler than midday. Plan your exercise during those times when temperatures can be as much as 10 to 20 degrees cooler than in the afternoon. If you must work out during the middle of the day, avoid direct sun and find shady areas to complete your routine.

 

Consider heat-friendly exercises

 

Running, trekking and biking can be very challenging and dangerous in the heat. Opt for some other active alternatives like swimming, paddleboarding, kayaking, yoga and/or walking.

 

 

A word on hot yoga

 

It may sound counterintuitive but, yes, you can practice hot yoga in the summer. However, it’s essential to take extra precautions due to the already high ambient temperatures. Here are some tips to safely practice hot yoga during the summer:

 

Hydrate well: Increase your water intake to compensate for the added heat and sweating. Consider drinking electrolyte-rich fluids to maintain proper hydration levels.

 

Acclimate slowly: If you're new to hot yoga or haven’t practiced in a while, ease into it gradually to allow your body to adjust to the heat.

 

Practice early or late: Choose classes in the early morning or late evening when outdoor temperatures are cooler, reducing the overall heat load on your body.

 

Cool down properly: After class, take the time to cool down slowly. Avoid abrupt exposure to air conditioning to prevent shock to your system.

 

Listen to your body: Pay close attention to how you feel. If you experience dizziness, nausea or extreme fatigue, take a break or stop the practice. It's crucial to recognize your limits.

 

Dress appropriately: Wear light, breathable, and moisture-wicking clothing to help your body regulate its temperature more effectively.

 

Ventilate your space: If practicing at home, ensure proper ventilation to allow fresh air circulation, helping to manage the heat.

 

By following these precautions, you can safely enjoy the benefits of hot yoga even during the summer months.

 

Listen to your body and know the warning signs of heat stroke

 

If you are feeling uncomfortable or tired during an outdoor workout, don’t push yourself. Ease up and listen to what your body is telling you. Heat exhaustion may present with fatigue, nausea, headache, extreme thirst, rapid breathing, shortness of breath and lightheadedness. 

 

Heat stroke is more severe, and symptoms can include confusion, vomiting, seizures and passing out. For heat exhaustion, stop exercising and pour water over your head to cool down. For heat stroke, head to an emergency department as soon as possible.

 

The bottom line: Stay active even in the hot weather by hydrating, wearing breathable clothing and avoiding exercising outside during peak heat hours. Have a safe, healthy and exercise-filled summer!