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Tips To Exercise Safely During Hot Summer Days

By Batista Gremaud

Summer is the perfect season for outdoor activities to get a lot of fresh air and stay active and healthy. It offers many opportunities; whether you want to hike, canoe, or engage in a volleyball game, you can enjoy the sights and smells of nature and take in some much-needed vitamin D from the sun. Longer days of sunshine make it easier to fit in workouts such as jogging, running, biking, swimming, walking, and aerobics.

Summer can make working out fun! However, taking necessary precautions is necessary.

Here are three primary considerations while exercising during summer:


Sunburns can have serious health consequences. The most severe impact is the increased risk of skin cancer. Those with repeated sunburns are at higher risk for skin cancer. UV exposure can also weaken the immune system, increase signs of aging, and lead to other skin problems such as rashes, discoloration, and wrinkles. Sunburns can also lead to dehydration and eye damage and worsen certain chronic conditions.

Exposure to the sun is inevitable, and some sun exposure is beneficial for health, as it produces Vitamin D, which promotes bone health, fights muscle weakness, and improves mood.

To reduce the risk of sunburns and their related health consequences, the best practice is to wear protective clothing, sun glasses and sunscreen, limit your time in the sun when it is at its strongest, and seek shady areas whenever possible.


Mild dehydration can cause headaches, irritability, fatigue, dizziness, and lightheadedness. Severe dehydration can cause confusion, seizures, coma, or even death.

Dehydration can negatively affect physical performance in several ways:

  • By causing fatigue and muscle strains and cramping

  • Increasing the risk of muscle strains and injuries

  • And causing a higher heart rate during exercise

  • Additionally, dehydration can reduce cognitive abilities, impairing attention, memory, and concentration.

Dehydration can also lead to other serious health problems, such as kidney stones, bladder infections, constipation, and heat stroke. In general, dehydration can cause severe effects on both physical and mental health.

Drinking plenty of fluids throughout the day, even if you don't feel thirsty, and replenishing fluids lost through sweat during exercise is critical.

Medical attention should be sought immediately if moderate to severe symptoms are experienced.

Heat Stroke

Heat stroke is a severe medical condition that can occur when exercising outdoors in the sun for an extended period. It is caused by overexposure to extreme heat, usually from sunlight or working in a hot environment. Heat stroke is the most severe form of heat injury and can be life-threatening.

The first sign of heat stroke is an elevated body temperature, usually above 104°F. Symptoms may include rapid breathing, pulse, confusion, headache, and dizziness. Without prompt medical attention, the person may become unconscious and experience seizures, brain damage, or even death.

When exercising in the sun, it is crucial to take extra precautions to avoid heat stroke. Be sure to wear lightweight and loose-fitting clothing that can help keep the body cool. Drink plenty of fluids before, during, and after exercise, and take frequent breaks in the shade or indoors if temperatures become too high. Additionally, avoid strenuous activities during the hottest hours of the day and stay aware of environmental conditions. If you experience any signs and symptoms of heat stroke, seek medical assistance immediately.

Exercising during the cooler parts of the day, like early morning or evening, is recommended.


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Prevention tips

1. Wear Sunscreen: Wearing sunscreen protects your skin from the sun, especially during summer. Always wear sunscreen with an SPF of 30 or higher, and reapply it every two hours for optimal protection.

2. Stay Hydrated: Drink fluids, especially water, to prevent dehydration and other issues. Even when not thirsty, drinking water is crucial for staying healthy during summer.

3. Do Not Overexercise: Exercise is critical and helps to keep your body healthy. However, it is even more important not to overdo it during hot summer days. Find balance between pushing yourself and taking breaks.

4. Avoid Alcohol: Alcohol can lead to dehydration, and drinking too much can be dangerous in the heat of summer. Limit alcohol consumption and stay hydrated with plenty of water or other fluids.

5. Wear Light Clothing: Light clothing during the summer is essential to keep your body cool. Choose lightweight materials and natural fibers to stay comfortable in the hot weather.

6. Seek Shady Areas: Shade provides a cooler environment, reduces the sun's glare, and regulates your body temperature. This makes it easier to exercise both safely and effectively.

Another benefit of exercising in the shade is the lower levels of UV radiation, which prevents skin damage by reducing exposure to harmful UV rays.

7. Use Bug Spray: Bug bites can be a nuisance, and some can even be harmful. Applying an insect repellent every time you go outdoors is essential to reduce the risk of getting bug bites.

8. Go To The Gym: Nothing quite like a great workout in an air-conditioned gym on a hot summer day! Exercising can be especially difficult when your body temperature is rising. Staying motivated when sweltering outside can be challenging. This is where the air conditioning in the gym comes into play. It can make your workout much more enjoyable, especially when the temperature is sky-high. Not only does the air conditioning provide a cool oasis for you to have effective training, but it can also help to regulate your body temperature so that you don't become too hot and end up experiencing heat exhaustion. This makes it much easier to focus and can help you make the most of your time in the gym.

Plus, getting some peaceful respite from the heat can also help you to get a better night's sleep, another important factor in maintaining a healthy lifestyle.

Enjoy The Greatest Healthiest Summer Ever

Following the safety tips above, will enable you to maximize your summer opportunities and have a memorable time doing so. From engaging in outdoor sports and activities to sunbathing on the beach, you can get the most out of the season while remaining healthy and safe. Enjoy the warm weather and sunshine, but use sunscreen and protect your skin. Drink lots of water, stay hydrated, and wear light clothing that offers coverage from the sun's rays outdoors.

Before engaging in outdoor physical activities, stretch and warm up to prevent injuries. Wear comfortable shoes that support your feet and be mindful of your surroundings to avoid potential dangers. Listen to your body and take breaks when you need them. If you feel like pulling out of an activity, it's best to do so and let someone know.

Be aware of any extreme weather conditions in your region, like extreme heat, and stay indoors if the weather puts you at risk for sunburn, dehydration, or heat exhaustion. This is particularly important if you have a compromised immune system or young children.

Enjoy your summer with fun, active, and safe adventures.

What are your plans for the summer? Comment, I'd love to hear from you!


Batista Gremaud is the CEO and president of Dr Fitness International, an International Body Designer, Strength Training Expert, No1 Best Selling author of Feminine Body Design, Empowering Fitness For A Pain-Free Life, co-creator of the Feminine Body Design online strength training mentoring system, co-host of the Esoteric Principles of Bodybuilding, Recipient of the most outstanding fitness program 2019 by The Winners Circle, Mastermind at Sea. and producer of Dr Fitness USA’s THE SHOW.

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