6 Hot Weather Fitness Tips to Stay Active and Safe This Summer

Woman exercising outdoors with water bottle

As we approach summer, it’s important to plan for your activity program to ensure you stay active, despite the heat. Longer days provide us with a time to enjoy the feeling of the sun on our skin and explore fun activities with family and friends.

For many people, high temperatures and humidity can be obstacles to exercise. The good news is that there are ways to maintain an exercise plan when the weather heats up. We’ve put together this list of hot weather fitness tips to help you stay on track with your fitness goals during the summer months.

Keep Moving With These Hot Weather Fitness Tips

1. Hydrate, Hydrate, Hydrate!

Staying hydrated is always important, but it becomes critical when temperatures are high. When you exercise, your body loses fluids through sweat, making it essential to drink plenty of water to replace what you’ve lost. Ensure that you carry a water bottle with you wherever you go and sip on it frequently. If you’re doing outdoor activities, consider investing in a hydration pack or belt to keep water on hand. Aim to drink at least 64 ounces of water each day. If you live in an area where temperatures average 100 degrees or more during the summer, increase that goal to 100 ounces.

2. Adjust Your Workout Time

If you typically exercise outdoors, consider adjusting your workout time to avoid the hottest part of the day. Early mornings or late afternoons are ideal times for outdoor activities during the summer. Alternatively, you can find indoor workout options such as a gym or an online fitness class that you can enjoy from the comfort of your air-conditioned home.

3. Wear the Right Clothing

Choose workout clothes made of moisture-wicking fabric to help keep you dry and cool during exercise. Light-colored clothing can also help reflect the sun’s rays, keeping you cooler. Hats and sunglasses can help protect your face from the sun. Consider taking a quick trip to a sporting goods store, either in-person or online, to find cool packs that you can wear around your neck during outdoor activities. It’s like having a portable air conditioner with you!

4. Take Advantage of Water Activities

Summer is the perfect time to incorporate water activities into your fitness routine. Swimming, water aerobics, kayaking and paddleboarding are all fun ways to stay active and cool. If you don’t have access to a pool or body of water, consider finding a splash pad or water park in your area. You can also use a friend or family member’s pool for a few hours. Alternatively, you can relive your childhood and cool off by splashing around in the garden hose!

5. Mix Up Your Routine

If you’re feeling bored with your workout routine, try mixing things up. Consider trying a new class or activity, or explore a new hiking trail or park. To help prevent burnout and stay motivated, look into walking groups in your area or try cross-training with different types of exercises, such as resistance bands.

6. Keep it Fun

Remember that exercise doesn’t have to feel like a chore. If you find ways to make it fun and enjoyable, you’re more likely to stick to your fitness plan. Consider working out with friends or listening to your favorite music or podcast to increase joy and motivation during your workouts.

Key Takeaways

Don’t let the hot weather deter you from staying active this summer. By incorporating these hot weather fitness tips into your routine, you can stay on track with your fitness goals and enjoy all the benefits of a healthy, active lifestyle. Remember to stay hydrated, choose the right clothing, and find enjoyable activities to keep you motivated. With a little planning and dedication, you can make this summer your healthiest yet.



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