Women's Health June 24, 2026 0 Comments

Crush the Heat Without Crushing Your Body: The Expert Secrets Every Summer Warrior Must Know

Ah, summer’s here — that glorious time when the unpredictable spring chills pack up and the heat cranks way beyond just “warm.” You might be dreaming about yoga flows or HIIT sessions under that blazing sun, but trust me, sweating it out outdoors can quickly spiral into a sweaty battle with exhaustion if you’re not careful. Your body is basically throwing a full-on party to cool down, shuttling blood to your skin, leaving less for your muscles—and that’s why what felt like a light jog can suddenly seem like you’ve signed up for a marathon… in a sauna. Ready to outsmart the scorching temps and crush your workouts safely this summer? Let’s break down the expert-approved tactics to keep you moving smart, hydrated, and energized when the mercury rises. LEARN MORE

5 min read

We’ve said goodbye to unpredictable spring weather, and hello to hot, humid temps. When summer hits, it can be fun to take your favorite yoga or HIIT workout outdoors. But working out in the heat can quickly transform from the main character-coded, sun-kissed sweat sesh you may have pictured into an exhausting, potentially hazardous ordeal.

“When your body is working hard in heat, your core temperature rises faster, and your cardiovascular system has to work overtime,” says Lindsey Bomgren, CPT, founder of Nourish, Move, Love. “Blood is diverted to your skin to cool you down, which means less blood is available for your muscles. That makes the workout feel harder, your heart rate climbs higher, and fatigue sets in quicker.” Dehydration only compounds this sensation. (And suddenly, your usual three-mile run can feel like a literal marathon.)

Meet the experts: Lindsey Bomgren, CPT, is the founder of Nourish, Move, Love. Timothy Miller, MD, is a sports medicine physician at The Ohio State University Wexner Medical Center. Keri Gans, RD, is a registered dietitian and the author of The Small Change Diet.

But that doesn’t mean you’re confined to working out indoors—to stay safe in the heat, you just need some smart strategies. Here is your definitive, expert-backed guide to exercising when it’s hot outside.

5 Tips for Exercising in the Heat

1. Pay attention to what you wear.

You sweat much more when it’s hot (and humid) out, so wear light, loose, comfortable clothes made of materials that help to wick the sweat away from your skin, explains Timothy Miller, MD, a sports medicine physician at The Ohio State University Wexner Medical Center. The best sweat-wicking fabrics include nylon and polyester, both of which are lightweight. “Cotton holds sweat—moisture-wicking fabrics let it evaporate, which is how your body cools itself,” Bomgren says. You might also consider tops and bottoms with mesh paneling for even more breathability.

2. Watch the weather.

Train during the coolest part of the day, Dr. Miller suggests. This typically includes the early morning hours just after dawn, or late evening just after sunset. At both of these times, it will be 10 to 20 degrees lower than the day’s highest temperature, he explains. Additionally, keep an eye on the humidity level. “A 90 degree day with 70 percent humidity feels like 106 degrees to your body,” Bomgren adds.

Don’t sleep on rainy workouts, either. “You may even want to plan a run during a light rain to help cool your body and keep you comfortable,” says Dr. Miller. “Just be prepared for the possibility of thunderstorms, and beware of the risk of hail.”

However, people with asthma or breathing problems should try to avoid exercising in extreme heat with high humidity as it may trigger breathing difficulties, according to Miller. But working out in light rain is safe, as this weather will usually decrease the air temperature and make the humidity easier to tolerate.

3. Choose your training location wisely.

Avoid training on dark asphalt if possible, according to Dr. Miller. In blazing summer heat, the temperature of a blacktop road or street—especially those in unshaded areas—can reach well over 100 degrees, he says. Instead, stick to grass, cinder, or dirt. Since these surfaces don’t absorb the sun’s heat as readily, they’re much cooler and safer options.

It’s also helpful to choose areas that are shaded or have water sources, Dr. Miller suggests. This can include a park or trail with a creek, fountain, sprinklers, or waterfall that allow you to splash some cool water onto your body during your workout, he says.

4. Hydrate, hydrate, hydrate.

“Consuming the adequate amount of fluids and electrolytes before, during, and after training sessions is an absolute must,” Dr. Miller says. Dehydration decreases your energy and causes cramping, making your workout way harder, he adds. Severe dehydration (the kind that causes confusion, lightheadedness, a faint or rapid pulse, and/or causes you to not go to the bathroom for more than eight hours) can even lead to life-threatening complications. Those might include electrolyte imbalances, cognitive impairment, and acute kidney injury.

The amount of fluids you should consume during a workout varies, depending on your body size, how much you sweat, workout duration and intensity, and humidity level, explains registered dietitian Keri Gans, RD, author of The Small Change Diet. That being said, the American Council on Exercise recommends aiming to drink 17 to 20 ounces two hours before your workout. Bomgren also recommends taking brief hydration breaks every 10 to 15 minutes during outdoor workouts.

For shorter outdoor workouts, you can stick with drinking water. But electrolyte drinks, which can help replace sodium and other minerals lost in sweat, can be beneficial during very intense workouts or those longer than an hour, according to Gans.

You can also replace water and electrolytes in the body with food. Foods that have high water content include watermelon, berries, oranges, cucumbers, celery, tomatoes, lettuce, soups, and smoothies, Gans says. Sodium can be replenished through foods such as soups, broths, or salty snacks; whereas potassium (another electrolyte) is found in foods like bananas, potatoes, yogurt, beans, and leafy greens.

5. Don’t push yourself to your limits.

Your rate of perceived exertion (or how hard you feel like you’re working on a scale of 1 to 10) should be at a 7 or 8, according to Bomgren. That way, you’ll complete your workout without overheating. Also, consider taking frequent breaks whenever you feel like your body needs one. It’s all about training smarter, Bomgren adds.

Safety Considerations to Keep in Mind

In general, those new to exercise or anyone with underlying heart, lung, and kidney problems should consult their primary care physician or a sports medicine specialist before exercising outside during the summer months, Dr. Miller says.

Additionally, your body adapts to heat over time, Bomgren says, so if you’re training in hot weather consistently, working out in sweltering temps may become easier. However, training in extreme heat (85 degrees Fahrenheit or hotter) can be dangerous, particularly for people with underlying health conditions. It’s easier to put yourself at risk for heat exhaustion, especially if you aren’t taking precautions, according to Dr. Miller.

During a workout, stop exercising immediately if you feel any of the following signs of overheating, per Dr. Miller:

Excessive sweating to the point that your clothing is soaked through
Excessive fatigue (characterized by a rapid pulse, dizziness, excessive thirst, or a pounding headache)
Nausea
Light-headedness
Muscle cramps
Disorientation and stopping sweating (in severe cases)

Then, sit or lie down in a cool place with your legs elevated, drink cool water with electrolytes, and apply cool water or ice to your neck, armpits, or inner thighs, says Bomgren. (These are all spots where major blood vessels are close to the surface of your skin, so you’ll cool down faster.) If your symptoms don’t improve within 15 to 20 minutes, call 911.

Finally, listen to your body. “If you feel off, you probably are,” Bomgren says. “Pushing through heat exhaustion isn’t brave—it’s risky. Your fitness goals will still be there tomorrow.”

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Danielle Zickl is a freelance writer who has 10 years of experience covering fitness, health, and nutrition. She’s a graduate of Ithaca College. You can find her work here on Women’s Health, and in many other publications including PS, SELF, Well+Good, Runner’s World, Outside RUN, Peloton, Men’s Fitness, and more.