Video: Summer workouts? Here's how to beat the heat

Getting off the treadmill and into the outdoors is a big summer perk. Don't let heat cramp your style.

Watch to see summer workout strategies that keep you active and enjoying the fresh air.

Show transcript

Summer workouts? Here's how to beat the heat

Take time to adjust. Ease up on the intensity for a week or two so your body can acclimate.
Start hydrated, stay hydrated. Drink 1 or 2 glasses of water a few hours before a workout. Sip regularly throughout.
Embrace the dawn. Mornings are cooler. Make plans with a buddy to help you resist the snooze.
Lighten up your gear. Runners in dark cotton report more strain than those in wicking, light-color fabrics.
Swap your warmup for a 'coolup.' A cold shower or drink before your session can boost endurance in hot temps.
Listen to your body. Adjust your expectations. Your body puts on the brakes to protect you.

Guidance from the sports medicine experts at Mayo Clinic.

Maughan R, et al. Exercise in the heat: Challenges and opportunities. Journal of Sports Sciences. 2004; doi.org/10.1080/02640410400005909.
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Low temperature and time of day. WAFB. http://www.wafb.com/story/9864597/low-temperature-and-time-of-day. Accessed Nov. 8, 2024.
Alcantara Borba DE, et al. T-shirt fabric and color affect the physiological strain but not 10 km outdoor running performance. Journal of Sports Medicine and Physical Fitness. 2016;56:359.
Bongers CCWG, et al. Precooling and percooling (cooling during exercise) both improve performance in the heat: A meta-analytical review. British Journal of Sports Medicine. 2015; doi.org/10.1136/bjsports-2013-092928.
VanHaitsma TA, et al. Fatigue sensation and gene expression in trained cyclists following a 40 km time trial in the heat. European Journal of Applied Physiology. 2016; doi.org/10.1007/s00421-015-3311-9.

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