Exhausted athlete wiping sweat with a towel after sports training in a gym

How to Sweat Like a Pro: Top Tips for Exercising in the Heat

Summer is here. With it comes the perfect opportunity to work up a sweat! However before you embark on your adventures or hit the gym it's essential to know how to exercise effectively in hot weather. While exercising in temperatures can be demanding it also offers benefits, like increased calorie burn, enhanced mood and improved cardiovascular fitness. Nonetheless it's crucial to take precautions against overheating, dehydration and sunburn. So how can you make the most of exercising in the heat while safeguarding your well being? Here are some expert tips to help you achieve a level sweat session;

Stay Hydrated

It's important to keep yourself hydrated when you exercise in weather and that may seem obvious. When you sweat your body loses water and electrolytes which can result in dehydration, fatigue, muscle cramps, headaches and even heatstroke. To prevent these issues it's essential to drink an amount of fluids during and after your workout. Aim for 8 ounces of water every 15 minutes while exercising and increase the intake if you tend to sweat excessively or feel thirsty. Additionally, replenishing electrolytes and carbohydrates can be achieved by consuming sports drinks or coconut water. However try to avoid alcohol, caffeine and sugary beverages as they can contribute to dehydration.

Choose the Right Time and Place

Woman relaxing in spa

To stay cool while working out it's important to choose the time and place. Avoid exercising during the part of the day between 10 a.m. And 4 p.m., when the sun is, at its strongest and temperatures are highest. Instead, consider opting for morning or evening workouts when it's cooler and less humid. If you must exercise outdoors during peak hours don't forget to protect yourself from the sun by wearing sunscreen, sunglasses and a hat.

Dress Appropriately

The clothes you choose to wear can have an impact on how you feel and perform in the weather. Opt for colored fitting garments that allow your skin to breathe. This will help keep you cool and comfortable as it reflects the sun's heat and promotes air circulation. Avoid wearing dark or tight fitting fabrics that can trap heat and moisture leading to discomfort, chafing and irritation. Consider investing in sweat wicking or cooling materials specifically designed to keep you dry and refreshed.

Adjust Your Intensity and Duration

It's important to consider the heat when adjusting your workout intensity and duration. It's unrealistic to expect the level of speed and endurance as you would in weather. The heat requires your body to work in order to regulate temperature and blood flow resulting in energy and oxygen for your muscles. To avoid pushing yourself or getting injured it's crucial to pay attention to how your body feels and slow down or take breaks if necessary. You can also shorten your workout. Break it into segments, with rest periods in, between. As you gradually adapt to the heat you can increase both intensity and duration accordingly.


Exercising in the hot weather can be a fulfilling experience if you adhere to these suggestions. By ensuring hydration, selecting timing and location, dressing appropriately and adjusting the intensity and duration of your workout you can perspire like a seasoned athlete while still safeguarding your well being. Always pay attention to your body's signals. Take a break if you feel lightheaded, nauseous or faint.. Don't forget to treat yourself to a revitalizing shower or a refreshing beverage, after your activity. You've earned it!

James Freeman


Meet James Freeman, a California native whose passion for fitness emerged during challenging times, reshaping his life. With over two decades of coaching experience, he's not just a coach; he's a real-life example, shedding over 100 pounds in a journey to a healthier lifestyle. Beyond his coaching career, James is passionate about inspiring at-risk youth and promoting wellness in schools. In his downtime, he enjoys swimming and cycling, connecting with nature. Join him on his Instagram and LinkedIn profiles for insights into his empowering fitness journey.