There’s something about summer that makes people think they’re suddenly training for the Olympic trials. The sun’s out, the tank tops come on, and everyone decides it’s a good idea to go for a five-mile run at noon. Spoiler alert: your body doesn’t care that it’s “summer vibes” season—it still has limits. And if you push too hard in extreme heat, you’re not just sweating buckets, you’re flirting with heat exhaustion or worse. So let’s talk about what you actually need to do to survive your summer workouts without ending up looking like a cautionary tale in the local news.

Hydration: Not Just a Suggestion

Everyone knows “drink water,” but in summer heat, it’s not just about chugging a bottle before you head out the door. Hydration starts hours before you exercise. If you’re already dehydrated, no amount of mid-run water stops is going to save you from the crash. Carry water with you, sip regularly, and don’t wait until you’re thirsty. If you’re sweating so much that your shirt looks like it’s been dunked in a kiddie pool, you’re also losing electrolytes—so don’t be afraid to mix in a sports drink or electrolyte tablet. Think of it as giving your body the Gatorade commercial moment it deserves.

Timing Is Everything

Here’s a radical idea: don’t exercise when the sun is at its angriest. Between 10 a.m. and 4 p.m., the summer heat is usually at its worst. That’s when sidewalks feel like frying pans and the air itself seems offended by your existence. Try mornings or evenings instead, when the temperatures drop and you’re less likely to collapse halfway through your workout. If your schedule only allows for midday, consider moving your workout indoors or adjusting intensity. There’s no shame in swapping a brutal run for a gym session if it means avoiding a trip to urgent care.

Dress Like You Know What You’re Doing

Your high school gym shirt might hold sentimental value, but if it’s a heavy cotton sweat sponge, it’s doing you no favors. Lightweight, breathable, moisture-wicking fabrics are your best friend in summer workouts. Light colors reflect sunlight, while dark colors absorb it, making you feel like a baked potato in a foil wrapper. Sunglasses, a hat, or even a lightweight bandana can help shield you from the sun’s direct assault. And don’t forget sunscreen—because nothing ruins your “fit and healthy” vibe like turning into a lobster.

Know the Warning Signs

Here’s where things get serious: heat exhaustion and heat stroke are no joke. If you start feeling dizzy, nauseous, or notice your heart pounding out of proportion to your effort, those are red flags. Don’t try to tough it out—stop, cool down, hydrate, and get into the shade. If your body stops sweating altogether, you’re in real danger territory. Call it a day and, if needed, seek medical help. Remember: no workout is worth permanent damage. You can’t brag about your gains if you’re laid up in the ER.

Adjust Your Expectations

The summer heat adds a whole new level of stress on your body. That means your “normal” pace, distance, or lifting routine might feel harder. That’s not weakness—it’s physiology. Slow down, shorten your sessions, or build in more breaks. Training smart in the heat isn’t slacking, it’s survival. Over time, your body adapts to higher temperatures, but pushing too fast too soon is just asking for trouble. Think of it as leveling up gradually in a video game: you don’t fight the boss until you’ve got the right gear.

Bottom Line

Exercising in summer heat doesn’t have to be miserable—or dangerous. Hydrate early and often, pick your workout times wisely, dress smart, listen to your body, and keep your ego in check. The point of fitness is to get stronger and healthier, not to test how close you can get to heat stroke. Summer is meant to be enjoyed, not survived, so take the precautions and train smart. That way you can brag about your workout afterward—instead of explaining to your friends why you passed out doing jumping jacks in the park.