Warm, sunny days are perfect for staying active and enjoying the outdoors, but exercising in higher temperatures comes with its own set of challenges. Dehydration, heat exhaustion, and even heatstroke can pose risks, especially if you aren’t prepared. However, with a few smart strategies, you can exercise safely while soaking up the benefits of those sunny days.

Here are our top 10 tips to help you enjoy safe summer workouts and stay active, even in the heat.

1. Stay Hydrated

Drink plenty of water throughout the day and especially during your workout. Staying hydrated is key to preventing heat-related health issues.

2. Recognize Heat Illness Symptoms

Be on the lookout for dizziness, excessive sweating, rapid pulse, or confusion—these could be signs of heat exhaustion or heatstroke.

3. Use Sunscreen

Protect your skin with a broad-spectrum SPF 30+ sunscreen. Don’t forget to reapply every two hours, or more often if you’re sweating!

4. Seek Shade

Whenever possible, choose shaded areas to exercise or take breaks. This helps to cool your body temperature and reduce heat exposure.

5. Workout During Cooler Hours

Plan your activities for early in the morning or later in the evening when temperatures are lower for a more comfortable session.

6. Take Breaks

Don’t push through—take regular rests to allow your body to recover and avoid overheating.

7. Keep Your Phone Nearby

Always carry your phone so that you can call for help if needed. Safety first!

8. Wear the Right Gear

Dress in lightweight, moisture-wicking, and breathable fabrics. Stick to light-colored clothing to reflect heat instead of absorbing it.

9. Listen to Your Body

Know your limits and stop if you feel unwell or overly fatigued. Paying attention to what your body is telling you is key.

10. Pick the Right Activities

Consider exercises like walking, cycling, or swimming. Water-based activities are especially refreshing and help regulate your body temperature.

If you're unsure how to adjust your workouts for hot weather, the team at Reach Therapy can provide tailored guidance to keep you moving safely and joyfully. Schedule an appointment with our physiotherapy team here or call us at (03) 9989 7171.

Remember, being mindful of your body's needs will help you stay active, safe, and healthy throughout summer. Now get moving and enjoy those warm days!