LLUMC - Loma Linda University Medical Center

04/21/2026 | Press release | Distributed by Public on 04/21/2026 02:16

How to safely exercise in the summer weather

As temperatures rise, many people take their workouts outside to enjoy longer days and sunny weather. However, while exercising in the heat can offer both physical and mental benefits, it also places additional stress on the body.

Michael Rose, MD, orthopaedic surgeon and sports medicine specialist at Loma Linda University Health, says that understanding how warm weather affects your workout routine can help you stay safely active all summer long.

Why stay active in the summer

Despite excessive heat challenges, exercising during warmer months is important and necessary for maintaining overall physical and mental health. Rose says that regular physical activity helps support:

  • Healthy body weight

  • Cardiovascular health

  • Muscle strength

  • Bone density

  • Reduced stress

  • Improved mood

  • Better sleep

Continuing to exercise during the summer not only helps maintain these benefits but also offers additional advantages that come with being outdoors.

"Exercising outside helps the body produce vitamin D, which is essential for bone health," Rose said. "For older adults, higher temperatures may also ease joint stiffness and pain commonly associated with colder weather and conditions like arthritis."

Read: Embracing summer workouts: exercising in the summer heat

How heat affects the body during exercise

When you exercise in warm weather, your core body temperature naturally increases. In response, the body sweats as a way to cool itself down. While this is an essential and effective mechanism, excessive sweating can quickly lead to dehydration, especially if the temperature rises above 90 degrees.

"Before exercising outside, check the heat index," Rose warns.

"If the heat index is greater than 90 degrees, use extreme caution or consider changing your outdoor exercising times to morning or evening when it's cooler and safer to be active outdoors."

Exercising in warm weather can be enjoyable and beneficial when done safely. Remember to always stay hydrated, work out during the morning or evening, and stay in the shade when possible. And if the heat index is too high, exercising indoors is always the safest option.

Tips for exercising safely in the heat

1. Hydration
Staying hydrated is critical. Drink water before, during, and after your workout. If you are running, walking, hiking, or cycling, plan routes where water and shade are accessible and take frequent breaks to rehydrate.

2. Sun protection

Always use sunscreen, rest in shaded areas, and limit direct sun exposure whenever possible. Also, lightweight, breathable clothing can help keep the body cool, which can significantly reduce the risk of overheating.

3. Nutrition
Properly fueling your body helps maintain energy levels and supports recovery. Some food options include water-rich fruit, oatmeal, whole-grain toast, leafy greens, Greek yogurt, cucumbers, and celery. Electrolyte drinks can also help balance the body when a workout is especially sweaty.

4. Gradual heat acclimation
Allow your body one to two weeks to gradually increase exposure to summer heat rather than jumping into intense workouts right away.

Exercise options for hot weather

For outdoor exercising during particularly warm weather, Rose recommends activities like walking or hiking in shaded areas. "Swimming is another excellent option on a particularly hot day as it offers a full-body workout while helping regulate body temperature," Rose says.

Additional exercise options can include:

  • Bodyweight training, such as pushups, lunges, and squats

  • Jogging in the morning or evening

  • Cycling to avoid joint strain

  • HITT workouts in shaded or indoor areas

  • Stretching in shaded spots

  • Pickleball for agility

  • Walking, especially after dinner

For more information about safely working out during the summer, visit our website here.

LLUMC - Loma Linda University Medical Center published this content on April 21, 2026, and is solely responsible for the information contained herein. Distributed via Public Technologies (PUBT), unedited and unaltered, on April 21, 2026 at 08:16 UTC. If you believe the information included in the content is inaccurate or outdated and requires editing or removal, please contact us at [email protected]