Beat the Heat & Stay Active All Summer
Summer heat is cranking up! It can be tempting to ditch your step goals and spend the day planted in the cool air conditioning. But consistent movement is essential year-round—not just for your physical health, but for mental clarity, energy levels, and mood. Research shows that regular activity supports cardiovascular health, reduces stress, and improves sleep quality, even during warmer months. Instead of hitting pause this summer, use these strategies to keep moving safely through the hot days.
3 Tips to Stay Cool While Active Outdoors:
1. Select Your Route Wisely
Prioritize shade-covered walking routes over sunny paths. When walking neighborhoods, choose the shady side of the street. Use the app AllTrails to find new walking routes. You can search reviews for keywords like “shade” or “shady” to see what other trail users have mentioned about that path.
2. Dress for the Heat
Lightweight, breathable clothing made of moisture-wicking fabric helps your body regulate temperature. Opt for light-colored clothes and a wide-brimmed hat to reflect sunlight. Don’t forget sunglasses and SPF—your skin needs protection, too. Cooling towels or neck wraps are a nice way to stay cool also.
3. Hydrate Like It’s Your Job
You lose more fluids through sweat in hot weather, so hydration is critical. Drink water throughout the day—not just during your workout. If you're outside for longer periods, consider a drink with electrolytes to replenish what you lose through sweat. You can also hydrate through your foods by choosing foods higher in water content like watermelon, cucumbers or oranges.
3 Ways to Adjust Your Summer Movement Routine:
1. Time It Right
Avoid the heat of the day by scheduling your walks or workouts early in the morning or later in the evening when the sun is lower. According to the American Heart Association, outdoor activity is safest before 10 a.m. or after 6 p.m. in peak summer months.
2. Try Indoor Alternatives
On the hottest days, take your steps indoors. Try walking laps inside a mall, using the treadmill, doing a dance workout, or even a YouTube walking video. A step is a step—no matter where it happens.
3. Shorten and Split Your Workouts
Instead of pushing through a long session, break your activity into smaller chunks. Two or three 10-minute walks spread throughout the day can add up to meaningful movement without risking overheating. Plus, research shows that short bursts of exercise can be just as effective for improving fitness and blood sugar control.
Final Thought
Summer may bring heat and humidity, but it doesn’t have to bring your movement goals to a halt. With a little planning and flexibility, you can keep your body active and your momentum strong. Motion is medicine—no matter the season.
