Rising temperatures don’t have to put your fitness goals on hold—just adjust your routine with these expert tips on hydration, clothing, and safety.

As summer temperatures soar across the region, fitness enthusiasts face growing risks when exercising outdoors. In fact, local hospitals reported a 15% increase in heat-related emergency visits last year, with nearly a third of those cases directly tied to outdoor physical activity.

“The number one issue we see in the ER during the summer is people pushing themselves too hard in the heat,” says Dr. Maria Sanchez, emergency physician at Community General Hospital. “They underestimate how quickly heat and humidity can affect the body, even for healthy, active individuals.”

Thankfully, staying active during summer doesn’t mean putting yourself in danger. With smart planning and awareness, you can continue your outdoor workouts safely and confidently, even when the mercury rises.

Know the Risk: What Happens to Your Body in the Heat?

Heat-related illness exists on a spectrum, ranging from mild heat cramps to potentially fatal heat stroke. As outdoor temperatures rise, especially during high humidity, your body’s natural cooling system (aka sweating) becomes less effective. Sweat doesn’t evaporate as quickly in humid conditions, which makes it harder for your body to release heat.

This creates a dangerous cycle: as your core temperature climbs, your body struggles to regulate it, especially during strenuous activity. At-risk groups include older adults, children, those on certain medications, and individuals with chronic conditions like diabetes or heart disease.

“Understanding your personal heat tolerance and watching for early warning signs can literally save your life,” says fitness coach James Wilson.

Tip 1: Time It Right

The most effective—and simplest—strategy? Avoid outdoor workouts between 10 AM and 4 PM.

“That’s when UV exposure and air temperatures are at their highest,” explains Dr. Sanchez. “Evening workouts may feel cooler, but early mornings are ideal because they also offer better air quality.”

If you’re planning a run, walk, or ride, schedule it for sunrise or shortly after sunset. Bonus: those golden hours also make for some of the most scenic workouts.

Tip 2: Hydrate Smarter

Dehydration is one of the most common causes of heat-related issues, and you might already be behind before you feel thirsty.

Coach Elena Rodriguez recommends:

• Drink 8–10 oz. of water every 20 minutes during activity

• Hydrate before and after your workout, not just during

• Monitor your urine color: “It should be pale yellow, like lemonade,” she says.

Skip the sugary sports drinks unless your workout lasts more than 90 minutes. “Most recreational exercisers don’t need the extra calories or sodium,” Rodriguez adds.

Tip 3: Dress for the Heat

Your outfit isn’t just about comfort—it’s about safety.

Stick to:

• Light-colored, loose-fitting clothing that reflects sunlight

• Moisture-wicking fabrics that help sweat evaporate

• Avoid cotton: “It holds sweat and traps heat,” warns Wilson.

Look for technical workout gear designed for heat and sun exposure. Some items even offer built-in SPF protection.

Tip 4: Adjust Expectations

Even if you’re fit, you’re not immune to the effects of heat. Reduce your workout intensity or duration until your body acclimates—typically over 10–14 days.

“If you normally run three miles, try two. Or alternate walking and jogging,” says Dr. Sanchez. “Especially if you’re new to outdoor fitness or have preexisting conditions, go slow.”

She recommends talking to your doctor before making changes to your fitness routine in extreme weather.

Tip 5: Know the Warning Signs

Early symptoms of heat exhaustion include:

• Heavy sweating

• Weakness

• Dizziness

• Headache

• Nausea

• Cool, clammy skin

If you notice any of these:

• Stop exercising

• Move to shade or an air-conditioned place

• Hydrate immediately

“Pushing through these symptoms can lead to heat stroke—a medical emergency,” Dr. Sanchez stresses.

Tip 6: Treat Heat Stroke Seriously

Heat stroke symptoms include:

• Body temperature over 104°F

• Confusion or altered mental state

• Lack of sweating despite hot skin

“If you see these symptoms, call 911 immediately,” says paramedic Thomas Jenkins. While waiting:

• Move the person to shade

• Apply ice packs to the groin, armpits, or neck

• Fan them and cool their skin with water

Jenkins recalls a recent emergency: “A marathon runner collapsed after ignoring signs of heat exhaustion. Quick thinking from bystanders—cooling him and calling EMS—probably saved his life.”

Local Resources and Support

Local agencies are stepping up to support safe summer fitness:

• Early morning group fitness classes offered by area parks and rec departments

• Extended gym hours at community centers for climate-controlled workouts

• Cooling centers are available citywide during high heat alerts

For more tools, residents can:

• Visit Community General Hospital’s website

• Download the free heat safety app from the local health coalition

• Follow alerts from your city’s emergency services and weather apps

Final Advice: Listen to Your Body

Coach Rodriguez puts it best:

“Listen to your body first. Your fitness tracker second. There’s always tomorrow for another workout—but only if you take care of yourself today.”