It’s HOT. But while that doesn’t mean workouts have to stop, it does mean you might have to change some things around. Don’t compete with the heat, learn to work with it.

Here’s what you need to remember when working out outside this summer.

1. Water + electrolytes

We all sweat when we workout; that’s a given, but in the summer when it temps rise, it takes a lot more sweat to cool us down. Your sweat isn’t just water, it’s water and salt, so you’ll need to make sure you replenish both. Go for a drink with electrolytes added, or drink regular water and add salt to your post-workout meal.

2. Ventilation

When it’s really humid, it’s really hard to work out because it’s harder to breathe. If you can work out in places with a lot of ventilation or where there’s a good breeze, do so. And don’t be afraid to take breaks if you need to catch your breath.

3. Time of day

The sun is highest in the sky in the middle of the day, which is coincidentally also the hottest time of day. See if you can move your workouts very early in the day, as the sun is going up (or before, if that’s your kind of thing) or later in the day once the sun has gone down. If you’re working out in the evening, make sure to do so in a place that is well lit and has a lot of foot traffic; it’s important to stay safe.

4. Sunscreen

Don’t forget sunscreen! It’s important to stay protected. Obviously when you’re working out you’re going to be sweating, so opt for a sports friendly sunscreen that won’t run off as you sweat.

5. Protect yourself

Sunburn and skin cancer are unfortunately not the only issues you have to think about. Mosquitos are a real and painful threat too. Get a repellent that will keep the bugs at bay while you play.

6. Lighten up

Because it’s hotter and the air is stuffier, it is not advisable to go as hard or as heavy as you ordinarily would. If you’re a runner, don’t feel that you have to run the same distance you usually do; if you’re into HIIT, shortening your workouts or number of reps is a good idea.

How do you make summer workouts more bearable?

Femi A-Williams is a health and fitness convert trying to reconcile a healthy lifestyle and a happy food life. She is 80% whole grain and 20% donut.

All posts by Femi A-Williams