You don’t have to quit your fitness routine just because it’s hot—but you do need to be smart about it. Knowing how to exercise safely during a heatwave can help protect you from dehydration, heat exhaustion, and even heat stroke.
Hydrate Before, During, and After
Water is your number one tool for preventing heat-related illness.
- Drink 16–20 oz of water 1–2 hours before exercise.
- Sip 4–8 oz every 15–20 minutes during activity.
- Rehydrate after with water or an electrolyte drink—especially if you’re drenched in sweat.
💧 Skip soda, alcohol, and energy drinks—they can worsen dehydration.
Keep It Short and Adjust Your Intensity
Now’s not the time for a personal best. In hot weather, your heart and body work overtime to keep you cool.
- Reduce your workout duration by 25–50%
- Lower your intensity, especially in the first 15 minutes
- Take frequent breaks in the shade or indoors
Listen to your body—if your heart is racing or you feel dizzy, stop immediately.
Avoid Midday Workouts
Try to stay indoors between 10 a.m. and 5 p.m. when the sun is most intense.
If you must be outside, stay in shaded areas and avoid direct sunlight as much as possible.
Know the Warning Signs of Overheating
Watch for symptoms that your body is getting too hot:
- Dizziness or lightheadedness
- Muscle cramps
- Headache or nausea
- Unusual fatigue or rapid heartbeat
These could be signs of heat exhaustion. Move to a cool place, drink water, and rest.
5-Step Checklist: Exercise Safely During a Heatwave
- ✅ Hydrate early and often
- ✅ Wear light, moisture-wicking clothing
- ✅ Pick cooler times of day to work out
- ✅ Lower intensity and take breaks
- ✅ Watch for signs of overheating
Conclusion: Beat the Heat With Smart Moves
You don’t have to stop moving during a heatwave—but you do need to adjust your routine. By staying hydrated, modifying your workouts, and watching for signs of trouble, you can exercise safely during a heatwave and keep your fitness goals on track.
