Exercise safely even when it's hot

Summer is a great time for being active. Even if you live where it gets hot or humid, there are ways to safely stay active. It depends on how active you already are and how used to hot weather you are. Anytime you exercise, it’s a good idea to take these precautions.

Drink plenty of water 

You lose fluid when you are active. If you lose too much, it can result in dehydration, muscle cramps or even heat exhaustion. In hot weather, drink plenty of fluids before, during and after activity. For longer exercise periods, sports drinks contain carbohydrates and minerals called electrolytes that may help prevent dehydration.

Watch for signs of dehydration and heat-related illnesses such as heat exhaustion and heatstroke. Signs of dehydration include having a dry mouth and eyes, and feeling dizzy.

Don’t exercise as hard when it’s hot 

Take rest breaks. Exercise more slowly than usual or for a shorter time. Stay in the shade when you can. Wear light-colored, breathable clothes. And always wear sunscreen.

Use extra caution if you have health problems 

If you are overweight, have health problems, take medicines or use alcohol, you may be at a higher risk for heat-related illness. You may also have trouble if you are not used to exercising in warmer weather.

Check the air quality before outdoor activities, especially if you have conditions like asthma. Airnow.gov provides air quality ratings for your location and a pollution index.

Consider changing outside activity on hot days 

When it’s hot and humid, take extra precautions when you’re active. This might mean you change your activity or when you choose to do it. Here are some ideas:

• Take morning or evening walks.
• Go for a bike ride. Find shaded areas and ride during cooler times of day.
• Go swimming.
• Do light yard work or gardening.
• Wash your car. Give yourself a splash to stay cool.

Find an indoor activity 

Sometimes it isn’t safe to be active outdoors. There are many ways to be active indoors, such as:

• Go for walks indoors. Take a walk at the mall with a friend. Check with local schools and churches. They may have indoor gyms where you can walk.
• Get fit while you watch TV or listen to music with hand weights or stretch bands. Use cans of food if you don’t have weights.
• Use an online exercise video or a smartphone app.
• Join a gym or health club.
• Try a fitness class or a new indoor activity, such as dancing or water aerobics.
• Get involved in indoor sports leagues.

Always ask your doctor for the best exercises for you.