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Top Tips for Exercising in the Heat

Updated: Sep 11, 2023

So it's happening! Summer is on its way!! Even some of this beautiful Spring weather has been great lying by the pool weather... and borderline too hot to get out exercising in the middle of the day!


couple running

If this weather has encouraged you to exercise outdoors, or if you already do just that, then follow these tips to stay safe. Exercising in the heat can improve your fitness level by challenging your body and mind but we also want you to avoid the enemy – heat stroke!


  1. Hot, humid weather increases the amount you sweat and the amount of fluid you lose. Dehydration can cause muscle cramps, dizziness, and fatigue and can be life-threatening. It should be taken seriously. You will need to increase the level of water consumption in the heat even if you are not exercising. Experts recommend drinking ~500mL of water 2 to 3 hours before exercising, followed by another cup (250mL) during your warm-up. Consume another cup for every 10 to 20 minutes of exercise, and then 250mL about 30 minutes after your workout.

  2. Start looking into a really good electrolyte product to ensure that you are replenishing your body's necessary salts. I personally love Shotz. Your body relies on electrolytes to best utilise the water you drink, to compensate for the amount you sweat and how much salt is in your sweat.

  3. Regardless of the weather or type of exercise, you must warm up and cool down. This helps to elevate the heart rate and keep muscles warm and flexible to prevent injury. Your warm-up or down could just be a light stretching, 5-minute jog, slow swim, jumping jacks, lunges etc. Here is my 3-step warm-up for Runners

  4. Most of us are not used to sudden temperature hikes when it comes to training. Especially if you are not used to training outside. Start slowly and break up your exercise into several smaller chunks. You could even do half of your run in the morning and the other half in the evening – great if you have a busy life!

  5. Your workout attire can play a huge part in helping to absorb moisture and preventing sweat from sticking to your skin too much.  Try clothing that is light, breathable, soft and repeals odours such as synthetic-based fibres, nylon and polypropylene. Shop around to get the best deals when it comes to workout clothing.

  6. Look for shaded areas and try and contain most of your exercise in these areas. If this is not always possible then factor in some breaks.

  7. If you do struggle with the heat then swap your exercise outside for something inside such as aerobics or swimming. The benefits of swimming are endless as it keeps your heart rate up while taking stress off your body.

  8. If you think going for a run at 6 am means you don’t need to wear sun cream then think again. Sunscreen is critical for keeping your skin safe while you exercise outdoors. Always go for a sunscreen between 30+ and 50+ for optimal coverage, and as you will probably sweat apply this liberally.

  9. The heat may be curbing your appetite but it is even more essential to fuel up when exercising outside. Try fresh fruits such as watermelon or pineapple, which although a lighter option, contain a huge amount of nutrients and help hydrate the body.  

  10. Understand your heart rate. The heart beats faster for every degree the body’s internal temperature rises. Look into using a heart monitor which will help you to understand how your body responds to heat. Always make sure you fully understand how your monitor works and what the numbers mean.

  11. Exercising with someone is a great idea in this heat. Not only does it give you some company and motivation but they may also recognise signs of heat exhaustion before you do.

running up stairs

Finally, know your limits! Do not push yourself too much. The consequences of doing so far outweigh the consequences of pushing yourself too much. 


This blog "Top Tips for Exercising in the Heat" was written by Whole Health Osteopath Dr Jess. Whole Health Osteopathy was established in 2017 and is located at 855 Plenty Road, South Morang, 3752.

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