Exercising Safely in the Summer Heat
In the sunny weather, many of us are motivated to get moving: lunchtime walks, weekend runs or even outdoor yoga. But with warmer weather comes new challenges, and exercising in the heat can be dangerous if you’re not adequately prepared.
Whether you’re a regular gym-goer or just trying to stay active during the summer, knowing how to adapt your routine can help you stay safe, healthy and energised.
How heat impacts the body
When we exercise in hot or humid conditions, our bodies have to work harder to cool down. We lose more fluids through our sweat, and we may feel exhausted more quickly than usual.
If we’re not careful, that added strain can lead to heat exhaustion or severe dehydration which can be very dangerous if not treated properly.
Why summer workouts still matter
Despite the challenges of hotter weather, summer brings unique opportunities to enhance your physical and mental wellbeing through movement. The longer daylight hours can help build a more consistent exercise routine, while being outdoors often adds a sense of freedom and enjoyment that’s harder to find inside a gym.
Natural surroundings have been shown to reduce stress and increase feelings of vitality, making your workouts feel more energising and restorative. When approached with care, summer exercise isn’t just about keeping active – it can become a chance to reconnect with your body, your environment, and your motivation.
Smart strategies for staying active
With a few simple changes, you can continue to move and stay well, even in high temperatures.
- Exercise early or late – Avoiding peak sun hours (11am–3pm) when it is hottest reduces the risk of heat-related issues.
- Stay hydrated – Be sure that you’re drinking enough water – it’s easy to assume that you’re drinking enough. The NHS recommends between 1.5 and 2.5 litres of water daily in normal temperatures or more if you’re exercising and/or the weather is hot.
- Dress smart – While you might be keen to show off your new gym gear, don’t prioritise fashion over safety. Wear breathable, appropriate clothing for the weather, especially if you’ll be exercising for a prolonged period.
- Shorten sessions – Reducing the length of your workout can be a great way to keep active when the temperature is high and reduces the risk of heat-related illness.
- Don’t take the risk – If the humidity or temperature are exceptionally high, and you can’t find a way around it, don’t be afraid to skip a workout. Missing one workout isn’t the end of the world, and it isn’t worth the potential risk if the conditions are too extreme.
- Know your limits – Listen to your body – if you feel that something isn’t right, stop working out immediately and try to cool down as soon as possible.
- Try alternatives – Consider cooler options like swimming to stay active and refreshed.
Keep cool and carry on
Staying active in the summer is a fantastic way to boost your mood, health and energy levels but it’s essential to approach it with care. By understanding how heat affects your body and taking simple steps to exercise safely, you can enjoy all the benefits of moving your body without putting your wellbeing at risk.
Remember: staying hydrated, dressing appropriately and knowing when to slow down (or stop) can make all the difference. This summer, move smart and let your fitness goals flourish without the burn.