The Best Way To Work Out In Hot Weather

Working out hot weather puts a strain on all of us regardless of our activity.

Dehydration, heat exhaustion and heat stroke are more likely to occur when the humidity is above 70 percent and the heat is above 70 degrees.

This is because the heat and humidity interfere with our bodies own natural cooling processes.

Doing your daily work out in hot weather puts additional stress on our cardiovascular system.

High Temperatures and Your Body

As your body temperature rises your body tries to adapt and cool down through its own process.

Both exercise and the air temperature play a role in increasing your body temperature.

With an increasing body temperature, your body pushes more blood through the blood vessels beneath your skin, which leaves less blood in the muscles which causes an increase in your heart rate.

You sweat to help cool off the body

With high humidity your body is faced with an additional challenge because sweat does not evaporate from the skin quickly enough which pushes your body temperature higher.

If you sweat too much, then you decrease your blood volume which means your heart has to work even harder.

Your heart rate increases as the heart is trying to get blood and oxygen to the muscles while you are sweating.

As your body temperature continues to rise your nervous system fails to work properly.

This could lead to brain and heart damage. So it is important that you find ways to keep your body cool.

Ways to keep cool

If you are going to exercise outside in hot weather then you need to take precautions.

  • Start off more slower then what you usually do. Your body will get used to working out in the heat. As your body adapts you can gradually increase the length and intensity of your workout.
  • Drink plenty of fluids. Make sure that you are properly hydrated before working out and that you maintain that hydration. A good way to make sure that you are hydrated enough to start working out is to weigh yourself. If you are two pounds lighter then usual then you are dehydrated already.
  • Drink while you work out, even if you don’t feel thirsty. If you are going to be working out for longer than an hour drink a sports drink so that you are replacing needed nutrients as well as fluid.
  • Wear light loose fitting clothing that will promote sweat evaporation and cooling. So you want to be wearing breathable clothing that will let the air pass through it.
  • Dress in pale colors to reflect light and wear a light colored hat to protect your head from the sun.

When to work out

Many doctors will tell you that the best time for you to work out is going to be in the late afternoon, because that is when your muscles are at their peak strength in the day so you are less likely to injure yourself.

If you are going to exercise in hot and humid weather then you want to exercise in the early morning or evening. So that would be before 10 am or after 6 pm. This helps you avoid the midday sun. If possible exercise in the shade or in a pool.



It is always better to continue your exercise routine regardless of weather. But be smart about working out in the heat and humidity. The goal of exercise is to make you feel better, look better and be healthier, not to get you into a smaller coffin. Protect yourself, hydrate your self, listen to your body.



Category: The Effects of Exercise

About the Author ()

Jaks Lloyd is the publisher and author of this site.

Comments (2)

Trackback URL | Comments RSS Feed

  1. steve says:

    Great tips! I’ve been struggling to perform to my full potential during afternoon track workouts – the heat being the main reason.

    Good advice…thanks.

  2. Rick says:

    Male 57 asthmatic,, my pulse went from 63 to 117 just from sitting in my yard on a hot day, 101f, for 45 minutes. It worried me so went back in the house.

    Thanks for the advice.


Leave a Reply

The contents of this site contain opinions only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Hot Exercise Site!