Tips for Working Out in the Summer Heat

Here in Southeastern PA, we’re in the midst of summer’s peak. And while that can mean fun in the sun, sand, beach, and surf, it can also be a significant drawback for individuals who are training and working out during the summer. In fact, it can even lead to some serious medical issues like heat stroke, dehydration, and heat exhaustion if you’re not careful.

At Total Performance Physical Therapy, we provide effective physical therapy for knee pain in Horsham, and we want you to achieve your fitness goals, whatever they are, all without being derailed by the intense heat and humidity. Let\’s take a look at how you can still safely squeeze in your workouts and training sessions even on the hottest summer days.

Time of Day

If you’re planning to exercise outdoors, remember that the hours between 10 AM and 3 PM are known for being among the hottest times of the day during the summertime. Try to get your training sessions in before or after this time slot. Many athletes prefer to work out early in the morning to stay energized throughout the day and sleep more soundly at night.


Since they reflect the sun’s rays and help to make you more visible to traffic, opt for bright-colored clothing. Additionally, you can try cotton, as it’s a lightweight material that can help you stay dry, or technical fiber shirts and shorts that can wick away the sweat and keep you dry and comfortable.


Obviously, you’ll want to keep a water source nearby when you’re working out. However, if you’ll be training for more than 60 minutes, you should consider using a sports drink. These drinks contain potassium and other electrolytes to help you replenish your body and maintain your sodium levels, which is critical for working out in the extreme heat.


An intense sunburn will only exacerbate the discomfort you feel during your summertime workouts. You can prevent this before it occurs by using sunscreen. Use a sunscreen with an SPF of at least 50, and one that’s waterproof so it won’t come off when you start sweating.

Stay Within Your Limits

If you feel nauseous, dizzy, tired, or otherwise unwell, you should stop immediately and give yourself a break. It’s not worth getting injured, sick, or worse, so consider taking it easy or breaking up your workouts into smaller portions throughout the day.

For more information on how to work out safely in the summer heat, or if you’re in need of physical therapy for arthritis in Horsham, contact us today.


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