Tips for Staying Cool When Exercising in the Summer Heat

It’s time to take your winter treadmill routine outdoors to the parks. The days are long and warm. The trails radiate heat. Summer is here and you’re prepared to sweat! But before you lace up your running shoes, read these eight tips to keep your cool.

Safety tips

Heat-related illness is serious. But that doesn’t mean you’re doomed to a summer spent exercising in the air- conditioned gym. Learn these safety tips before you step out in the sun:

Drink up! Do not wait until you are thirsty to 800-1436989894-shutterstock-246870016start hydrating. Drink two to four glasses
of water each hour. If you are exercising for an extended period of time, drink a sports beverage to replace the salt and minerals you lose through sweat.

Wear lightweight, loose-fitting clothing. Consider dressing in clothes made with moisture-wicking fabric. Exercise pants that are too tight over the hips can cause problems at the hip joints and negatively affect the spine.

Protect yourself from the sun. Sunburn doesn’t just cause pain and redness. It can also cause long-term effects. Wear a hat, sunglasses and sunscreen with an SPF 15 or higher. Try to exercise in the shade. Play tennis on a court shaded by the trees or take a walk in a wooded park.

Rest early and often. Take breaks in shady areas. Also stop if you don’t feel well. If you have any of the warning signs of heat-related illness, stop your workout right away. The heat can take its toll & make you sick, which can lead to life-threatening conditions.


Exercise in the early morning or late evening hours. The temperature is the coolest at this time. Avoid exercising midday because it’s the hottest part of the day and always mind the weather. Do not exercise on the hottest days. Keep an eye on the heat index.

Gradually get used to the heat. It takes seven to 10 days for your body to adapt to the change in temperature. Start by exercising for a short time, at a low intensity. Save long, hard workouts until after you’re acclimated to the summer air.

Regular chiropractic care helps you obtain the greatest benefit from all your time and care involved in obtaining proper nutrition and sufficient exercise. By helping ensure healthy functioning of the nerve system, your body’s master system, regular chiropractic care helps you maximize the benefits of all your lifestyle enhancements.