How to Stay Cool While Working out in the Heat

How to Safely Work Out in the Summer

It’s never pleasant to work out in the summer heat – but knowing you, you don’t take that as an excuse to stop your fitness routine. That’s why we think it’s so important that you read up on how to keep cool when working out in the heat.

More than anything, it’s your #1 priority 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, before you go on your morning run or bike ride on a hot day, 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.

Stay Hydrated

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

Know when to stop working out in the summer
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:

  • Weak
  • Headaches
  • Racing heart
  • Nausea or vomiting
  • Muscle cramps
  • Light-headed

If you experience any of these, immediately head to a cool place, drench your head with water, and call it a day.

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.

Buddy Up

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.

Head Indoors

The best way to beat the heat during the summer months? Exercising inside. At home, you have the opportunity to crank up the AC and get sweatin’ with an ice-cold drink always nearby. Plus, you can use the hot day as an excuse to reintroduce yourself to that workout equipment sitting in your garage – like your Spin bike! And if you need some guidance, you can have your own virtual trainer with the help of a high-energy online streaming workout – like yours truly.

Short on equipment? Don’t worry, we’ve got plenty of bodyweight workouts, too!

Remember, no matter how fit you are, heat and humidity will wear you out like nothing you’ve ever experienced! So, take it slow, take it easy, and better yet, take it inside with Studio SWEAT onDemand’s incredible streaming workouts. And if you really want to see how cool summer workouts can be, sign up for our 7-Day Free Trial to get access to hundreds of the best workouts from Spin®, TRX, Bootcamp, Barre, and more.

These workouts are filmed in a live environment, so you can have that studio experience from the comfort of your nice, air-conditioned den. It’s safe, it’s awesome, and yes, it’s real. Don’t miss out on SSoD!