Too Hot to Trot: 8 Summer Workout Safety Tips


Too Hot to Trot: 8 Summer Workout Safety Tips | thegoodstuff

With many gyms still closed around the country and fitness enthusiasts getting used to working out on their own, there may be more runners than usual out pounding the pavement, even as the heat swelters during the hottest summer months.

If you plan on hitting the trails or roads this summer to keep your running game going strong, it’s important to stay as cool as possible. Here are 8 summer workout safety tips for runners (or other outdoor athletes) trying to acclimate to soaring temps and dangerous heat indexes.

1. Work out early in the morning

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If you really want to run outside and it’s going to a super hot day, get up and get going early in the morning – that’s the safest time.

2. Acclimate

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If you’re new to exercising outdoors, let your body get used to the heat slowly. Take 15-minute walks outside for 4-14 days. By that time, your body will be far more able to cope with extreme heat and you can ease into full workouts.

3. Drink lots of water

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Even if you don’t feel thirsty, drink at least 8 ounces of fluid each hour, and more if you sweat a lot. You’ll run better and feel better with adequate fluid intake, plus you’ll improve your body’s cooling mechanisms.

4. Go light and loose

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Source: lululemon

Wear light-colored, loose-fitting clothing. The former will reflect the sun’s rays better, and the latter will enable you to take advantage of any breeze, including the one you make by running.

Shopping for new workout gear? Check out these coupon codes from Athleta or  Lululemon!

5. Use sunscreen

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Not only will it protect you from skin damage, but it can decrease your skin and body temperatures as well.

6. Start your run slowly

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The slower you start, the longer you’ll keep your body heat from reaching the misery threshold. If you normally run at an 8-minute mile pace, for example, do your first mile at a 10-minute pace.

7. Run near water

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If you can run close to a river, lake, or ocean, you’ll find that it’s typically cooler and breezier.

8. Heed your body’s warning signals

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In hot weather, you need to be very sensitive to the warning signs of heat stroke, which can be fatal. Stop running immediately if you feel a headache or intense heat buildup in your head; confusion or lack of concentration; loss of muscular control; hot and cold flashes; or an upset stomach, muscle cramps, vomiting or dizziness.


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