Quick Tips: Staying Active in Hot Weather

Summer is a great time for being active. Even if you live where it gets hot, there are ways you can stay active and stay safe.

But heat-related illness can still happen. This is especially true with high humidity or more intense activity, even when it doesn’t feel that hot. It depends on how active you already are and how used to hot weather you are. But anytime you exercise, it's a good idea to take these normal 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, try sports drinks that contain carbohydrates and minerals called electrolytes. These may help prevent dehydration.
• 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.
• Always wear sunscreen.
• 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. If you are at a higher weight, 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.Older adults and children are at a higher risk for heat-related illness and should be extra cautious. Remind children to drink plenty of fluids before, during, and after activity.

When it's hot out, 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 you can try.

• Go for a walk or a bike ride when it’s cooler, like in the morning or evening.
• Make sure to bring water with you to stay hydrated.
• Wear lightweight, breathable clothing. This can help your body stay cooler during activity.
• Go swimming on hot days. It’s a low-impact way to stay active and cool.
• Stay active inside your home if it's very hot outside. Try a short workout, stretch, clean, or move around while watching TV.

Sometimes it isn't safe to be active outdoors. There are many ways to be active indoors. Here are a few ideas.

• Go for walks—indoors. Take a walk at the mall with a friend. Or 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. Get some hand weights or stretch bands. You can use cans of food as weights if you don't want to buy weights.
• Use an online exercise video or a smartphone app. This can be a fun way to stay active at home.
• Do active housework. This may include activities such as sweeping, mopping, vacuuming, doing laundry, or washing the windows.
• Join a gym or health club. You can use equipment like weights, treadmills, stair-climbers, or exercise bikes.
• Try a fitness class or a new indoor activity. Examples include dancing and water aerobics. Many cities have community centers that offer affordable fitness classes.
• Get involved in indoor sports leagues. Many cities offer indoor sports like basketball, volleyball, indoor soccer, or swimming.