Exercising during extreme heat requires extra precautions to protect your body from heat-related illnesses such as heat exhaustion or heat stroke. One of the most important tips is to adjust the timing of your workouts—early mornings or evenings, when temperatures are cooler, are safest. Wearing light-colored, moisture-wicking clothing helps keep your body cool, and using sunscreen prevents sunburn, which can interfere with your body’s ability to regulate heat. It’s also wise to decrease workout intensity and take frequent breaks in the shade to allow your body time to recover.
Hydration is key when exercising in hot weather. Drink water before, during, and after your workout—even if you don’t feel thirsty—to maintain proper fluid balance. For longer or more intense sessions, electrolyte-replenishing drinks can help replace lost sodium and potassium. Be mindful of symptoms like dizziness, headache, nausea, or excessive fatigue, which may signal heat stress. Listening to your body, staying cool, and modifying your exercise routine as needed will help you stay active safely in extreme heat conditions.
