These outdoor exercise summer heat tips help you stay active when heat and strong UV raise the stakes. With smart timing, the right sunscreen and a solid hydration plan, you can keep training outdoors safely and comfortably all season.

Time Your Workout

The simplest way to make outdoor exercise in summer heat safer is to change when you train. Exercise early in the morning or in the evening, when temperatures and UV are lower, and avoid the hours around midday, from roughly 10 am to 4 pm. If you must train in the heat, reduce intensity, shorten the session and choose shaded routes such as tree lined trails or paths near water.

Protect Your Skin

Apply a sweat resistant, broad spectrum sunscreen of SPF 30 or higher about 15 minutes before you start, and reapply during long sessions. Sticks and gels are good choices because they are less likely to run into your eyes. Wear a breathable hat with a brim or a visor, UV blocking sunglasses and SPF lip balm. Do not skip cloudy days, since UV still gets through. For general guidance, see the CDC skin cancer prevention tips.

Hydrate Smart

Heat makes you sweat more, and sweat takes water and salts with it. Start hydrated, keep sipping during exercise and rehydrate afterward.

• Drink water before, during and after exercise
• Add electrolytes for long or very sweaty sessions
• Sip regularly instead of waiting until you are thirsty
• Weigh yourself before and after to see how much fluid you lost
• Limit alcohol and heavy caffeine in hot weather

Dress for the Heat

Choose light colored, loose, moisture wicking clothing that lets sweat evaporate. UPF rated fabrics add built in sun protection, which is helpful on long runs, rides or hikes. Avoid heavy cotton that traps sweat and heat, and pick shoes with good ventilation. A cooling towel around the neck can make a big difference.

Outdoor Exercise Summer Heat: Warning Signs

Know the warning signs and act early. Stop and cool down if you feel dizzy, nauseated, confused, or have a pounding headache or muscle cramps. Move to shade, sip water and use cool towels. Heat stroke is an emergency, so call for medical help if symptoms are severe, such as confusion, fainting or a lack of sweating. Never push through symptoms of heat illness.

Ease Into Hot Weather Training

Your body needs time to adapt to heat. Give yourself a week or two of shorter, easier sessions before returning to full effort, and lower your pace on especially humid days. Train with a partner when possible, tell someone your route and carry a phone. Listen to your body, and treat rest days as part of the plan, not a setback.

Cool Down and Recover

What you do after the workout matters as much as what you do during it. Finish with a slow walk so your heart rate comes down gradually, then move into shade or air conditioning. Rinse off sweat and sunscreen with cool water, and apply aloe gel to any skin that feels warm or tight. Rehydrate with water and a snack that includes a little salt and carbohydrate, such as fruit with a handful of nuts. Check your skin for any new pink areas, and wear a hat and sunscreen again if you head back outside later in the day. Good recovery keeps you ready for tomorrow's session.

Frequently Asked Questions

What is the best time to exercise in summer? Early morning or evening, when it is cooler and UV is lower.

Does sweat wash off sunscreen? It can, so choose a sweat resistant formula and reapply.

How much water should I drink? Needs vary by person and workout, so drink regularly and ask your doctor about your own needs.