Five Ways to Stay Cool During Summer Workouts
As we enter the hottest time of the year, temperatures climb, and working out in the heat can be more than just uncomfortable, it can be extremely dangerous! Here are a few smart strategies so you can beat the heat while still hitting your fitness goals. Some you may have heard, but others you may not have considered before:
1. Use a fan
Sweating is your body’s natural cooling system. As you warm up with exercise or as the ambient temperature rises, almost everyone will perspire, but there is a catch: it only works if that sweat can evaporate. Our first tip is to use a fan. A fan helps move air across your skin, speeding up evaporation and regulating your core temperature. Without airflow, sweat just sits on the skin and drips, offering little cooling benefit. Whether indoors or outside, a strong breeze (even a portable fan) can make a big difference.
2. Sip ice water
Drinking cold water isn’t just about hydration! Cold water actively cools your body from the inside. This is known as the thermic effect of food, or TEF. While most foods will warm the body as you digest them, ice water or chilled sports drinks can have the opposite effect. They can reduce perceived exertion, help control body temperature, and give you that refreshing “reset” during a tough workout. It is an extremely efficient way to cool off. Bonus tip: swishing ice water in your mouth between sets can trick your brain into feeling cooler, even if only temporarily.
3. Hydrate in advance
Don’t wait until you're sweating buckets to think about hydration. Staying well-hydrated the day before and in the hours leading up to your workout helps your body regulate temperature more efficiently. Water helps support circulation, blood flow to the skin and most importantly, your ability to sweat effectively. Dehydration, on the other hand, stresses the circulation system and makes you feel hotter and more fatigued. Hydration levels can be affected one day before an exercise bout, so be sure to consume adequate fluids throughout the previous day and the day of. On the day of a workout, a general rule of thumb includes consuming 5-7 ml per kg of body weight of water at least four hours before exercise, then ~3-5 ml/kg two hours before. For example, a 50 kg (110 lbs.) athlete would need 250-350 ml four hours prior and 150-250 ml two hours prior.
4. Choose the right clothing
What you wear matters more than how little you wear. Moisture-wicking fabrics (like 50/50 cotton and polyester blends) pull sweat off your skin, keeping you cooler than traditional cotton. Long sleeves might seem counterintuitive, but in dry heat, they can help shield skin from direct sun and actually aid evaporation. In humid conditions, however, short-sleeved or sleeveless gear often performs better by allowing airflow. Linen, bamboo and 100% cotton are also good choices in the heat. Fabrics to avoid are nylon, silk, wool, and traditional polyester, which trap the heat to your body.
5. Know when to take it inside
Sometimes, the best way to beat the heat is to simply go indoors. High humidity, like we can experience in Kentucky, makes it harder for sweat to evaporate, meaning your body cannot cool itself effectively. If it feels more like a steam room than a summer breeze, it's a good day to move your workout inside. Whether it’s a treadmill, spin bike, or bodyweight circuit in an air-conditioned room, you’ll stay safer and get more from your session. Being inside will make the other tips above more accessible as well; fans need power, water is more available (especially cold water) and you will not be in direct sunlight.
Takeaway
Working out in warm weather can be rewarding, but it requires respect for your body’s cooling limits. Be smart, stay hydrated and listen to your body. Your summer workouts should leave you feeling strong, not overheated!
If you need any assistance designing a workout routine that will help you achieve your goals, you can schedule a free consultation with MoveWell's exercise physiologists. Available for employees, retirees and their spouses.