7 Ways to Work Out Safely During Hot Weather

Working out in hot weather can pose a risk to our health, but if you’re prepared, you can still exercise safely. Follow these tech tips and try these digital resources to help you work out safely and efficiently when the weather is hot.



1. Make Sure You’re Hydrated Before You Start Exercising

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You know how important hydration is, but it’s crucial that your water levels are topped up before you start exercising—especially in hot weather. Being hydrated is essential for you to perform optimally during your workout, as well as for minimizing cramps and avoiding discomfort and—of course—severe dehydration.

The best way to ensure that you’re hydrated before working out in hot weather is to use a water app, such as Hydro Coach. Available on iOS, the AI-driven Hydro Coach app allows you to track your water intake and find out how much you need to drink to stay healthy, with timely reminders that prompt you to take a swig throughout the day.

Download: Hydro Coach for iOS (Free, subscription available)

For Android users, there are plenty of other apps to help you stay hydrated, from Waterful (which creates a personalized hydration plan for you) to Stay Hydrated, which is straightforward to use and offers drinking reminders.

2. Schedule Your Workout During Cooler Times of the Day

Screenshot of the Met Office weather report for Fort Worth

To avoid heat or sun-stroke from exercising in hot water, you should schedule your workout for cooler times of the day.

Early morning is going to have the lowest temperatures, whereas late evening holds the warmth of the day, even after sundown. If you’re not an early bird, however, or if your schedule doesn’t allow you to work out first thing, you can use tools such as the Met Office Weather app or BBC Weather to find the daytime temperatures and to check for weather warnings.

Once you’ve decided on the time of day to work out to avoid the hottest weather, use Google Calendar to schedule your workouts. That way you’ll stay motivated and dedicated to your fitness regime no matter the weather. Read our guide on how to block time on Google Calendar to get the most from the platform.

Download: Google Calendar for Android | iOS (Free)

3. If Exercising Outdoors, Protect Your Skin

Alongside wearing breathable, sweat-wicking kit to minimize overheating when exercising in hot weather, you need to also protect your skin. You can physically cover up by wearing a hat and long-sleeved workout clothes, but if you prefer to wear shorts and t-shirts then sunscreen is a must.

To determine how strong the sun is in your location, try using SkinVision. You can use the app to find out what the current UV rating is in your area and follow the recommended precautions to take to protect your skin’s health from harmful rays. Entering your skin type can help you identify your risk profile, which can give you more personalized advice on protecting your skin in the sun.

You can also use SkinVision to monitor your skin’s health, including checking for changes and detecting early signs of melanomas or other conditions.

Download: SkinVision for Android | iOS (Free, subscription available)

4. Move Your Workout Indoors

If it’s too hot outside, or if the sun is too strong for the time of day when you’re able to work out, then take your summer fitness regime indoors.

It’s fairly easy to stay fit at home with the wide range of free workout programs and apps now available. Whether you’re a cyclist, runner, or outdoor gym enthusiast, try swapping your outdoor exercises for these cooler indoor ideas:

  • HIIT workouts. High-intensity interval training (HIIT) is a type of exercise you can do without expensive equipment. All you really need is a countdown timer app for interval training workouts and you can blast out a good cardio session in as few as five minutes!
  • Bodyweight training. There are plenty of bodyweight workout apps for fitness at home—or anywhere! Again, you don’t need any equipment to get started, making it a good option when the weather is hot outside.
  • Barre, Pilates, or Yoga. When the weather is really sweltering, opting for a low-impact workout is a good idea. Barre | Down Dog offers a combination of ballet, Pilates, and yoga for an effective yet gentle full-body workout.

Download: Barre | Down Dog for Android | iOS (Free, subscription available)

5. Modify the Intensity of Your Workouts

If you’re not used to exercising in the heat, listen to your body. The best thing is to reduce the intensity and duration of your workouts to avoid heat stroke and dehydration.

Start by trying a seven-minute workout app for an effective fitness session that will reduce the likelihood of heat-related illness or injury. The J&J Official 7 Minute Workout is a great option that’s free to use. You can adjust the intensity and duration of the provided exercises to customize your plan for exercising in hot weather.

If you find that a seven-minute workout isn’t enough, you could try several short sessions throughout the day to avoid overheating or overdoing it in one lengthy workout.

Download: J&J Official 7 Minute Workout for Android | iOS (Free, in-app purchases available)

6. Try a Different Style or Low-Impact Form of Exercise

Sometimes when the weather is super hot, it’s not worth risking your health for your usual workout. If you normally enjoy high-intensity fitness, such as running or HIIT workouts, you could put yourself at risk of illness if you continue to exercise at the same pace during hot weather.

Instead, try a different style of exercise. Low-impact exercises could include:

Swimming is a great low-intensity option for exercising in the heat. You can get training with the Swim Coach app, which offers a range of personalized workouts to help you improve your strokes, technique, and endurance.

Download: Swim Coach for Android | iOS (Free, subscription available)

7. Use a Fitness Wearable to Track Your Vitals and Response to Exercise

Even if you’ve modified the intensity, duration, and location of your workouts during hot weather, you don’t want to overexert yourself. The best way to check that you’re not overdoing it in the heat is to use a smartwatch to monitor your vitals during exercise.

It’s a good idea to manage the five heart rate zones with a digital heart rate monitor (e.g., a smartwatch) and keep in the lower range of the scale.

Stay Safe When Exercising in Hot Weather

After following these tips—from maintaining hydration to modifying your regular workouts—it’s crucial that you listen to your body. Try to keep your temperature down along with the intensity of your workouts. If in doubt, consult your doctor before exercising in the heat.

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