How To Stay Active When The Weather Heats Up

stay active when the weather heats up

In many places, hot days are ahead of us, which means that it’s time to change or modify your routines. Sure, some things will be easier while others will be more difficult. If you’re a fitness buff, then you’re probably aware of all the changes that hot weather brings to your exercise routine.

However, if you’ve started exercising during the winter, and you wish to continue throughout the summer, then here are some tips on how to stay active when the weather heats up.

Exercise in the early morning or late evening

This is a convenient way to avoid excessive heat during the summer. If you’re a morning person, then exercising around 5.30-6 AM might be a great idea since the sun isn’t too high in the sky yet. This means the temperatures are much easier to endure, which is of great importance if you enjoy jogging or doing any HIIT workouts that require maximum strength and concentration.

Also, if you, for various reasons, cannot exercise in the morning, then feel free to do so late in the evening, around 9 AM or maybe even 10 PM. This is the time when the temperatures cool off, which makes it easier to exercise, especially outdoors.

Staying hydrated should be your main focus

Of course, everyone knows that drinking enough healthy fluids is a must when exercising. If you’re planning to work out for more than 60 minutes, then aside from water, consider drinking healthy sports drinks. However, when the weather heats up, fluid intake is an absolute must.

Therefore, be sure to consume enough water, and that quantity should be proportionate to your body weight and the intensity of the workout itself.

Also, in order to keep your water at an optimal temperature, make sure to invest in a quality, reusable water bottle. The best tip to remain consistently hydrated is to not let your mouth get dry while you exercise.

Know when to avoid the harsh sun

Those who prefer outdoor exercises, such as jogging or calisthenics, should do everything to avoid working out under the harsh sun. If you have to exercise during that period, then it’s best to go to the air-conditioned gym.

But, in order to stay safe, it’s recommended you stay indoors, especially between 12 PM and 2 PM, as this is the critical period when it comes to heat. If it’s possible, try to avoid leaving your home altogether during that time frame.

Wear appropriate workout clothes

This is of utmost importance because the workout clothes you choose can also determine the results of your workout efforts. In case you’re planning to exercise outdoors, then light clothing that reflects the sun is the best choice.

Also, if you’re planning to jog on nearby roads, be sure to pick light-colored or even fluorescent items that will make you more visible to others. However, in case you enjoy HIIT, Pilates, weightlifting, or any type of similar exercise, then seamless sweat-wicking leggings will be a great solution.

They’ll make you feel comfortable and grounded to tackle even the most challenging exercises regardless of the weather and temperature. Appropriate workout clothes exist for a reason: to give you the maximum comfort and support, so you’ll be able to focus on what ultimately matters – the workouts.

Incorporate water-based activities

Summer is the time when we all enjoy letting loose and having more fun. Although working out outdoors can be more challenging during the summer, that doesn’t mean you should stay at home altogether.

Summer also means more freedom to travel and visit new places, so in case you want to stay fit and active, then feel free to incorporate more water activities into your exercise routine. Surfing, swimming, or Stand-up-paddle-borning are all fun water activities that you might want to consider if you live near a body of water that allows them.

Always wear your sunscreen

Sunscreen is the holy grail product, and you should make sure to wear it every time you leave home. In case you’re exercising outdoors, then sunscreen is a must. However, since you’re going to be sweating, then it’s essential to pick a sunscreen that isn’t comedogenic, meaning that it won’t clog your pores and cause breakouts.

Also, if you’re exercising outside, it’s crucial to apply sunscreen on your arms, shoulders, legs, chest, and back. That will keep your whole body protected from harsh sunlight during the heat period.

Eat healthy snacks to keep your energy levels up

This is crucial if you’re serious about working out. Besides, if you plan on tackling more challenging exercises, then it’s important to keep your energy levels up during the workout time. Eating a healthy regular diet, drinking enough fluids, and getting enough sleep is a must.

However, healthy snacks such as protein bars, fruit, nuts, and seeds will keep you energized and full throughout the day, so you won’t feel tempted to reach for sugary snacks or anything similarly unhealthy.

Know your personal limits

It is easy to get carried away and then cross your personal limits. This isn’t beneficial to your well-being, since it can cause a wide array of health issues: over-exhaustion, nausea, and dizziness, to name only a few.

Hence, it’s crucial to listen to your body and take a break whenever you feel like you need one. Overworking yourself and exercising too much can also make you feel less focused and prone to mishaps such as injuries. This is why you should always take some time off and let your body rest, especially after more vigorous exercises.

Plus, if your regular high-intensity exercise routine feels like too much during the summer, then break it into smaller chunks. This will make it more manageable and easier to endure, plus your body will be able to relax, refuel and rest.


Summer is the perfect time to move your body and be more physically active. However, heat can be extremely damaging to your wellbeing, which is why it’s important to remain cautious and protect yourself. These tips will help you remain active and healthy when the weather heats up.