Working Out in Hot Weather
Working out in hot weather 5 tips when exercising in the heat hot weather — Stay cool, safe, and strong with these simple, real-life ways to beat the heat.
Whew. It’s hot out there.
And if you’re anything like me, you still want to move your body even when it’s 95 degrees and sticky outside. Skipping your run or workout just ‘cause the temps went up? Nope. Not happening.
But working out in hot weather does bring some real challenges—and yep, a few safety risks too. Overheating, dehydration, cramps, straight-up feeling like you’re melting into the sidewalk… not cute. So we gotta be smart about it.
Whether you’re training for something, trying to stay on track, or just don’t wanna give up your daily sweat sesh, here’s what’s helped me keep going (without falling out in a puddle 😅). These 5 tips are simple but they work when you’re exercising in the heat.
1. Hydrate Smarter (Not Just More)
Okay so this sounds obvious—“drink water!”—but the real trick is when and how you hydrate.
If you just chug a big bottle right before your workout, your body can’t use it all at once. A lot of it goes right through you. Instead, I start sipping water early in the day—way before I plan to work out. Small, steady drinks every hour works better than a last-minute guzzle.
And don’t sleep on electrolytes. When you sweat hard in the heat, you lose more than just water. I like adding a pinch of sea salt and a splash of lemon to my water, or tossing a low-sugar electrolyte tab in my bottle. It makes a huge difference. No dizzy spells. No sluggishness.
Hot tip: If your pee is dark yellow? Drink up. Pale lemonade color? You’re good.
2. Dress Like You Mean It
What you wear matters—a lot.
I used to think any ol’ tank and shorts combo was fine. But the fabrics you pick can totally make or break your workout in the heat. Lightweight, light-colored, loose gear is your best bet. Breathable stuff that pulls sweat away (not cotton!) keeps you cooler and helps you not feel like a soggy baked potato 10 minutes in.
Also: I swear by a mesh hat or visor and good sunglasses. Protect your face. Keep the sun outta your eyes. Bonus if you dunk the hat in cold water before heading out 😎.
3. Shift Your Schedule
Real talk—if the heat is brutal, change your workout time.
I used to force myself to run at noon on my lunch break. Rookie move. Now I get out early, like before 8 a.m., or wait ‘til the sun starts to dip in the evening. Even a 10-degree difference can feel huge. The air’s not as thick, and your energy lasts way longer.
If mornings aren’t your thing (hey, I get it), consider switching to indoor workouts on the worst days. A shady garage, a fan, a yoga mat, and some dumbbells can work magic. You don’t need a fancy setup to get a good sweat in.
4. Know Your Limits (and Listen to Your Body)
Your body isn’t weak—it’s just working extra hard to keep cool in hot weather.
I used to beat myself up if I couldn’t go as fast or lift as heavy in the heat. But that’s just not fair. Heat pulls energy away from your muscles to cool you off. So your performance might dip a bit. That’s normal. Let it go.
Watch for signs of overheating: chills, nausea, headaches, feeling super weak or confused. Those aren’t “just mental” things to push through. That’s your body waving a red flag. Respect it.
I now go by effort level instead of time or reps. If I feel like I’m working hard and staying safe, that’s a win.
5. Cool Down Like a Pro
When you’re done sweating buckets, don’t just flop down and call it a day.
Cooling down the right way helps your body recover faster—and keeps you from feeling wiped out all day. I like to walk a little, stretch under a fan, then hit a cool (not ice-cold) shower. That combo brings my temp down without shocking my system.
Sometimes I even lie on the floor with my legs up against the wall and a wet towel on my neck. Weird? Maybe. But soooo good.
Oh—and eat something! Your body’s been through it. A small snack with protein, carbs, and a little salt can help you bounce back faster.
One Last Thing…
Working out in hot weather isn’t about pushing through no matter what. It’s about being smart and consistent. You’re not being lazy if you slow down. You’re being smart. The heat is real. But it doesn’t have to stop you.
You can still show up, get your sweat on, and feel strong—even when the sun’s being rude 😤.
Give yourself some grace. Stay cool (literally). And if today’s too hot? That’s okay too. Take a break, stretch indoors, or just rest. You’ll be back at it tomorrow.
Quick Recap: 5 Hot-Weather Workout Tips 🌞
- Hydrate throughout the day – not just right before you work out.
- Wear the right gear – light, breathable, sweat-wicking clothes are key.
- Exercise early or late – avoid the hottest part of the day.
- Listen to your body – slow down if you feel off, dizzy, or wiped out.
- Cool down smart – walk, stretch, shower, fuel up, and breathe.
Now it’s your turn—
What’s your go-to tip for working out in the heat? Hit reply, leave a comment, or tag me online. I’d love to hear what’s helping you stay strong this summer 💪☀️
Stay safe, stay cool, and keep showing up. You got this.