Safely Exercising in Summer Heat

The “dog days” of summer are upon us, and while we might get a glimpse or two of fall weather, this can still be the hottest, steamiest, sweatiest time of the year.   But that doesn’t mean you need to take your workouts indoors!   You can safely and effectively workout in the hot, humid temps… just make sure you follow my tips below!

  • If you are going to attempt a hot workout outside, it’s important you pick the best time of day to do it. Getting out there early, even before 7:00 a.m., will be cooler and safer. The longer you wait, the less safe it is as the sun climbs and hits its daytime peak. If you are going to work out outside later in the day, aim for after 6:00 p.m.. When you are out there, look for a shaded area, too, no matter what time of day.
  • When exercising in hot temperatures, avoid cotton clothing. Cotton will absorb your sweat and make you even more hot and uncomfortable. Instead, opt for moisture wicking clothing designed to wick away your sweat rather than absorb it.   Moisture wicking socks are also available to help keep your feet cool and prevent blisters.
  • Nutrition is key! On days when you are exerting yourself outside, select foods that will give you proper nutrition, while still keeping you light on your feet. I recommend smoothies for this purpose. You can blend one at home easily if you keep healthy and delicious ingredients in the fridge. I personally like almond milk, banana, kale, and almond butter smoothies – #NomNom! Smoothies are particularly good post-workout to replenish your body. 
  • Hydration is also very important. Of course you will want to drink water during your workout and right after, but you should be hydrating throughout the day, too. Your goal should be to drink eight, 8-oz. glasses of water each day, starting in the morning and continuing through the evening.
  • On days of extreme heat, limit your time outside. Instead of going for that hour-long run, try 20 to 30 minutes instead. Or, just choose to workout inside that day. If you have a pre-existing medical condition, it could be dangerous to exert yourself too much in the summer heat. Listen to your physician, and your body, always! 

Be safe out there – and get that workout in no matter what! To reach Susanna email or visit


Written by Susanna Kalnes | @susannakalnes