Summer is a great time to get moving—longer days, more sunlight, and outdoor options everywhere. But let’s be real: working out when it’s 90 degrees and humid isn’t always fun. If you’re not careful, it’s easy to end up exhausted, sunburned, or worse.

Here’s how to stay active during the hot months without melting into a puddle of sweat or risking your health.

1. Time Your Workouts Right

This is rule #1. Avoid the midday sun—typically from 11 a.m. to 3 p.m.—when the heat is most intense. Instead, aim for early morning or later evening when temperatures are cooler and the sun’s not as brutal. Your body will thank you.

2. Hydrate Like You Mean It

Sweat happens—and in the summer, you’ll lose more fluids and electrolytes than usual. So don’t just chug water after your workout. Start hydrating before, sip during, and replenish afterward. If you’re doing long or intense sessions, a sports drink (or a pinch of salt + fruit juice in water) helps replace sodium and potassium.

3. Dress Smart

Lightweight. Breathable. Moisture-wicking. Those are your new favorite words. Ditch the cotton—it soaks sweat and stays wet. Go for technical fabrics that pull moisture off your skin and help you stay cool. And stick to lighter colors that reflect heat instead of absorbing it.

4. Shorten Your Sessions (and That’s OK)

Don’t feel like you need to go full beast mode in 90-degree weather. A 25-minute workout in the heat can be just as effective as 45 minutes in cooler temps. Focus on quality, not just quantity—especially if you’re outside.

5. Listen to Your Body

This isn’t just a motivational quote—this is about staying safe. If you start feeling dizzy, nauseous, overly fatigued, or chilled (yes, chills in the heat are a red flag), stop immediately, cool down, and hydrate. Pushing through heat-related symptoms is a quick way to land in serious trouble.

6. Make Shade Your Friend

Running trails with tree cover, shaded parks, or breezy beach walks are all better bets than baking in direct sunlight. If you can’t find shade, create it with a hat or visor. Bonus points if it’s vented or made for hot weather.

7. Try Water Workouts

Swimming, aqua aerobics, paddleboarding, kayaking—summer is made for getting active in the water. You’ll stay cool and still get a solid workout in. Even walking laps in a pool can be surprisingly effective.

8. Take It Indoors

There’s no shame in hitting the gym or doing a home workout with the fan blasting. High temps and poor air quality days happen. Don’t force an outdoor workout just because it’s summer.

Bottom Line:

Exercising in the summer doesn’t have to suck—you just need to play it smart. Beat the heat by planning around the weather, staying hydrated, dressing for success, and knowing when to switch it up. Move your body, enjoy the sunshine, but don’t fry yourself doing it.

Your summer fitness goals are valid—but so is not passing out on the sidewalk.

Stay cool. Stay strong.