When the sun is blazing and temperatures rise, your usual workout routine might not be safe. But staying active is still possible—you just need to time it right. Finding the best time to exercise in summer can make all the difference in how your body handles the heat.
Why Timing Matters in Hot Weather
Your core temperature rises during physical activity. When it’s already hot outside, your body works even harder to cool you down. That means exercising during peak heat can lead to faster dehydration, fatigue, and even heat exhaustion.
The goal? Move when it’s coolest and avoid pushing your body too far.
The Coolest Times to Work Out
Early morning is best. Aim for a workout before 9 a.m. when temperatures are lower and the sun isn’t overhead.
If mornings aren’t possible, try the early evening, ideally after 7 p.m., when the sun begins to set and conditions start to cool.
🌅 Best window: 5:30 a.m. – 8:30 a.m.
🌇 Next best: 7:00 p.m. – 9:00 p.m.
Avoid exercising between 10 a.m. and 5 p.m., when the sun is strongest and UV exposure is highest.
Use Weather Apps and Alerts
Don’t just go by the temperature—check the heat index, which combines humidity and temperature to reflect how hot it really feels.
Use apps that offer:
- Real-time air quality alerts
- UV index warnings
- Hour-by-hour forecasts
Pro tip: If the heat index is over 90°F, consider an indoor workout instead.
Signs It’s Too Hot to Work Out Outside
Even at the “right” time of day, conditions might not be safe. Watch for:
- Extreme humidity (above 70%)
- Poor air quality (especially for those with asthma)
- Persistent heat advisories or excessive heat warnings
Wrap-Up: Time Your Workout to Beat the Heat
Key takeaway: The best time to exercise in summer is early morning or late evening—never during peak heat hours. Use weather data to guide your schedule, and don’t hesitate to move your workout indoors when temperatures soar.
