Too hot to exercise? Here’s what you can do to manage the heat

The US is facing a heatwave that can make even the most dedicated athlete think twice before stepping outside. While exercising in hot weather isn’t the most enjoyable activity, exercising in 100-degree temperatures can actually be dangerous.

No matter how hydrated you stay and how closely you monitor your symptoms, workouts, especially those longer than 30 minutes, can push your body to its limits when combined with a hot day. How to tell if it’s too hot to exercise outdoors:

Keep an eye on the weather and humidity

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Outdoor training can pose a risk when the weather is above 90 degrees Fahrenheit, which means that on a 100-degree day, it’s best to skip your run that day and schedule an indoor activity.

Another factor to keep in mind is the humidity of the day, which can make an 80 degree day feel a lot warmer.

Stick to the mornings

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The hours between 10:00 am and 3:00 pm are generally the hottest, so it is advisable not to exercise outdoors during this period, especially in summer. An important fact to keep in mind is that dawn is much cooler than sunset, making this the best time for competitive training.

Wear the right clothes

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During this time of year it is important to wear light and comfortable clothing, preferably breathable shorts, training tank tops or t-shirts and a hat to protect yourself from the sun. Use sunscreen!

Drink much water

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It’s super important to stay hydrated during exercise, even when there’s no heat wave around. With such hot weather, it’s vital for you to keep some water with you when you’re outdoors and keep an eye on how you’re feeling, pausing and taking shelter if you’re feeling overheated or light-headed.

Train indoors

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When it comes to sport, it’s important to switch things up. On super hot days, it might be worth taking a fitness class, visiting your gym, or staying home and doing a few workout videos or circuit training sets.