How to Stay Cool During Summer Workouts

Get fit this summer but don't forget to stay cool and safe

We love summer for all the fun activities and warm weather, but when it comes to exercising, it can sometimes be too warm. Don’t let the high temperatures discourage you from keeping healthy this season. Keep your workout routine cooler with these tips on how to stay cool during summer workouts.

Find Shade Whenever Possible

You want to stay out of direct sunlight as much as possible. If you run to stay fit, make sure you find a shady route for your jog. Try logging on to Road Runners Club of America, which features running routes around the country. If you can’t find a route find shade whenever you work out outsidecompletely shaded, try to jog behind buildings that block the sun, under trees, next to fences and through other shady spots that might be in your path. For other activities, like outdoor yoga, pick a shaded spot under a tree in a park or something similar. It’s also a good idea to check the forecast before you head out, so you know which times of the day will be coolest.

Take a Cold Shower

Studies have found that taking a cold shower or cooling down your neck or head with ice packs or cold water can improve your performance in the heat. The cold lowers your core and skin temperature as well as your heart rate. After a workout in the hot sun, take a jump into a cool shower to keep you from overheating.

Wear Breathable Clothing

Most people will just throw on a plain cotton shirt and shorts, but you should buy clothing made of breathable fabric that helps with sweat and allows your body to cool. There are a number of clothing options available that are specifically designed to allow you to work out in the summer weather without overheating. Additionally, if you really want to keep cool, you can even invest in specially designed arm-cooling vests, gloves or sleeves.

Wear breathable clothing during to stay cool

Drink A lot of Water

Never forget how important water is for staying safe during outdoor exercises

Most people do not drink enough water throughout the day, even when they aren’t exercising! If you are exercising outdoors, you should drink even more than the daily recommended amount. For 30-45 minute workouts, water should be your go-to liquid. If you’re exercising longer, drink fluids with electrolytes like coconut water. Drink the coldest water you can whenever you’re thirsty to help keep your body cool. Avoid drinks high in sugar and loaded with unnecessary chemicals and calories like sodas.

When in Doubt, Opt Out of Outdoor Workouts

If the temperature is just too hot, don’t exercise outside. Find a way to get fit in an area with maintained temps. It’s great to get in shape, but safety should be your number one priority.

Know When to Stop

If you get muscle cramps, nausea, a headache or dizziness during your workout, stop immediately. These are signs of heat-related illnesses that can potentially be life-threatening.


Remember to always stay safe during your summer exercise routines. This is a great time of year to get fit, but it also comes with a unique set of hazards. Use these tips to enjoy your workouts while keeping safety in mind.

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