How To Work Out In Scorching Heat?


How To Work Out In Scorching Heat?

Summers are in and the sun is all set to act as a guillotine making your workouts dangerously hot. At such a time how about talking a bit about an apt topic :

How To Work Out In Scorching Heat?

workout in scorching heat

No prizes to guess why you may be tempted to give up your fitness routine under this sweat but taking a  “summer break” may hurt you in the long term. The key benefits you get from your workout routine is lost within four to six weeks of inactivity.

The human body is blessed to deal with this heat and so it perspires. But, it won’t be hundred percent efficient if it is exposed to soaring temperature for too long. In this grueling temperature, your body may suffer from heat stress and exhaustion.

Symptoms of heat exhaustion

  • Headaches
  • Heavy sweating
  • Cold, moist skin, chills
  • Weak or rapid pulse
  • Muscle cramps
  • Fast, shallow breathing
  • Nausea, vomiting or both.

If you develop any of these symptoms, stop exercising immediately and get out of the heat. Remove extra clothing or equipment and fan or wet down your body with cold water.

Studies show that once you have had heatstroke, you are at a higher risk of getting a heat illness again. This is why you need to keep yourself safe from this killer heat by adopting the following measures.

Desert woman thirsty dehydrated in Death Valley

Get acclimatized

Your body takes one to two weeks to adapt to the heat. Use this time to gradually increase the length and intensity of your workouts.

Head indoors

Now is the time to take advantage of an air-conditioned gym. Can’t afford it? Don’t get bogged down. Burn those calories by fitness DVD’s, jumping ropes, running the stairs or do strength routines at home.

Keep yourself hydrated

Do not wait until you are thirsty to drink fluids. Avoid alcoholic drinks and caffeinated beverages as they promote fluid loss. To know your hydration level, notice your urine color – the lighter the urine, the better hydrated you are. But, do note that supplement vitamins may alter the color. Having said this, do not drink too much water as it may lead to low blood sodium. And as you are on a fitness journey, so steer clear of sports or energy drinks. They are loaded with calories.


Dress appropriately

Wear lightweight and comfortable clothes preferably sweat wicking fabrics. These breathable fabrics help sweat to evaporate. Cotton may seem an option but they absorb sweat which will make the clothes heavy and uncomfortable. Also, choose clothes that are light in color as they reflect the sun’s energy away from you.

Apply sunscreen

Don’t forget your sunscreen in case you do your routines outdoors.  Sunburn decreases your body’s ability to cool itself and increases risk of skin cancer.

Avoid midday sun

Exercise early in the mornings or evening when it’s relatively cooler. You can also consider to split your workouts, doing part of it in the mornings and part of it in the evenings. You will get the same benefits as continuous workouts and this will prove to be another way to beat the heat.

Team up

What can be more fun than to exercise with a friend or a family member? This will prove to be the best way to beat the heat and be safe altogether.

Pace it down

Move with less intensity and do intervals to avoid overheating. However long your workouts may be, always remember that it is completely okay to take breaks.


Most importantly, listen to your body. Stop immediately if you feel faint, dizzy or nauseous. In this killer heat, remember it’s about exercising smarter and not harder.

Do you think it is possible to work out in scorching heat?

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