Be safe & enjoy your outdoor workouts in the heat

September 07, 2023 2 min read

Be safe & enjoy your outdoor workouts in the heat

How can you stay safe and perform your best in hot weather

Running, biking, or outdoor crossfit/ boot camps in the heat can be challenging, but with the right preparation and precautions, you can still enjoy your outdoor workouts. Here are some top tips to help you stay safe and perform your best when the temperature rises:

1. Hydrate, hydrate, hydrate!

One of the most important things to remember when exercising in the heat is to stay hydrated. Drink plenty of water before, during, and after your workout. Aim to drink at least 8 ounces of water every 15-20 minutes during your activity. If you're going for a long run or bike ride, consider carrying a water bottle or using a hydration pack.

2. Time your workouts wisely

Avoid exercising during the hottest part of the day, typically between 10 a.m. and 4 p.m. Instead, try to schedule your workouts for early morning or late evening when the temperature is cooler. If you must exercise during the day, seek shade and take frequent breaks to cool down.

3. Dress appropriately

Wear lightweight, breathable clothing that allows sweat to evaporate and cool your body. Opt for light-colored clothes that reflect the sun's rays instead of absorbing them. Don't forget to protect your head and face with a hat or visor, and apply sunscreen to exposed skin.

4. Listen to your body

Pay attention to how your body feels during your workout. If you start feeling lightheaded, dizzy, or nauseous, it's important to stop and rest in a shaded area. These could be signs of heat exhaustion or heat stroke, which require immediate attention.

5. Adjust your intensity

Hot weather can make your workouts more challenging, so it's important to adjust your intensity accordingly. Slow down your pace and take more frequent breaks to prevent overheating. Don't push yourself too hard and listen to your body's signals.

6. Plan your route

Choose a route that offers shade or has water fountains along the way. Running or biking near bodies of water can also help you stay cool. If possible, plan your route in advance and let someone know where you'll be going and when you expect to return.

7. Stay informed about the weather

Check the weather forecast before heading out for your workout. Be aware of any heat advisories or warnings in your area. If the heat index is too high or the air quality is poor, it may be best to postpone your outdoor exercise or choose an indoor alternative.


Running and biking or any other workout in the heat can be challenging, but by following these top tips, you can stay safe and still enjoy your outdoor workouts. Remember to stay hydrated, time your workouts wisely, dress appropriately, listen to your body, adjust your intensity, plan your route, and stay informed about the weather. With the right precautions, you can make the most of your summer workouts and stay on track with your fitness goals.

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