Staying Cool: How to Exercise Safely in Extreme Heat
You step outside ready to move but within minutes, the heat hits you like a wall. Sweat pours before your warm-up’s even done, your energy tanks fast, and suddenly your usual workout feels brutal.
Training in extreme heat doesn’t just feel harder, it puts serious stress on your heart, muscles, and brain.
- Dizziness,
- Nausea,
- Heat exhaustion,
- Heatstroke
can sneak up on you without warning.
But don’t worry you don’t have to give up your workouts. With the right strategies, you can stay cool, safe, and active—even on the hottest days.
Here’s how to exercise smart when the temperature rises:
- Exercise Early or Late: Schedule your workouts during the cooler hours—early morning or late evening—to reduce heat exposure.
- Stay Hydrated: Drink plenty of water before, during, and after your session. Skip alcohol and limit caffeine, both of which can contribute to dehydration.
- Wear Light Clothing: Opt for breathable, moisture-wicking fabrics in light colors to help reflect heat and keep your body cool.
- Use Sunscreen: Protect your skin with SPF 30 or higher. Sunburn impairs your body’s natural cooling process.
- Adjust Intensity: Lower your workout intensity or take frequent breaks. Heat makes your body work harder than usual, even at rest.
- Acclimate Gradually: If you’re not used to exercising in the heat, ease into it. Start slow and increase your time and intensity gradually.
- Seek Shade: Whenever possible, choose shaded trails or spots—or take your workout indoors.
- Listen to Your Body: Watch for signs of heat exhaustion like dizziness, rapid heartbeat, nausea, or confusion. Stop immediately if you feel unwell.
- Use Cooling Methods: Apply a cold, wet towel to your neck, mist yourself with water, or try a cooling vest for added relief.
- Avoid Midday Sun: The sun’s rays and heat peak between 10 a.m. and 4 p.m. Plan around those hours whenever you can.
Need help optimizing your workouts safely in the heat?
DISC offers personalized movement strategies to help you train smarter. From posture correction and mobility work to manual therapy, cupping, and breathwork, our team is here to keep your body balanced, resilient, and pain free even in the heat.
Book a consultation with DISC at your convenience and let’s keep your workouts safe, smart, and sustainable.
