Exercising outdoors in this summer heat may seem impossible, but it isn’t as bad for you as you think.

However, It’s almost the end of June and hot weather is here to stay for at least another three months. As the temperature and humidity continue to rise most of us will take our training while staying at home, so this doesn’t mean we should completely stop training outside.

It is said to be: “Training in hot weather improves our ability to regulate body temperature, increases sweating and blood flow through the skin and expands blood plasma volume, allowing the heart to pump more blood to muscles and organs as needed.”

5 Tips for Outdoor Summer Exercise

Here are some of top 5 tips when it comes to training outdoors in hot and humid climates:


1. Get Use To It

If you’re not used to training in hot weather take it one step at a time and keep your first few workouts short in duration and low in intensity to give your body time to adjust to these extreme conditions. As you get acclimated your body will learn to dissipate heat more efficiently.

2. Avoid The Sun

Try to train early before sunrise in the morning or late in the evening when the temperatures are a bit lower. Try to stay mostly in the shade.

3. Wear Proper Clothing

Choose lightweight technical fabrics with sweat-wicking properties and avoid dark colours, make sure to wear a cap and sunglasses.

4. Protect Your Skin

Don’t forget to wear sunscreen with a high SPF factor to protect your skin from the sun. It’s a good idea to apply it at home before heading out. 

5. Stay Hydrated

Moreover make sure to have enough fluids, fresh juices, BCAAs and electrolytes before, during and after your workout. Staying hydrated will help you avoid heat illness and sun stroke. 


Avoid training outdoors in hot weather if you have a heart condition or other medical risks.

Stop workout and try to cool your temperature if you feel any of the symptoms below:

  • Nausea
  • Dizziness
  • Fatigue
  • Headache
  • Cramps