Tips for exercising in summer

A lot of people find it easier to keep motivated in summer- the sun is up earlier and lasts longer, it’s easier to get out of bed, get your body moving and get outside to enjoy the weather.

However, there are few key things to consider to when exercising in summer, Accredited Exercise Physiologist, Carly Ryan shares her top tips…

Stay hydrated

Generally, water is the best way to stay hydrated. General recommendations suggest cool water (closer to room temperature) may be the most efficient for hydration as it is the easiest to digest.How much water you will need will depend on the types of exercise, the intensity of exercise, the temperature and how hydrated you were to start with.

Aim to drink plenty of water across the day, not just during exercise.

Remember, sports drinks are full of kilojoules, so if weight management is a goal you need to consider how much your daily energy needs you are drinking.  Replacing electrolytes is mostly needed after more than 1 hour of moderate to high intensity activity. If you are an amateur athlete or training for a specific event and aren’t sure what your exercise and energy needs are, seek advice from a professional (e.g. exercise scientist, exercise physiologist, dietitian or sports dietitian).

Be cautious of drinking too much water whilst exercising, as it may make you feel a little nauseous.

Be safe in the sun

  • Clothing – General sun safe rules should apply. Aim to wear a hat, sunglasses and cool clothing that’s not too restrictive. Read the labels to get an idea of how breathable the material is. You want clothes that breathe and help promote air flow- the great news is that there is lots of fantastic exercise clothing available for all budgets!
  • Location – If exercising outdoors, try to find an area that has some shade. If you can exercise indoors, opt for somewhere with air con or a fan to keep you cool.
  • Sunblock – If you are going to be exercising outdoors, make sure you apply sun block accordingly even on cloudy days.


Time it right

In summer, try to avoid the hottest parts of the day (e.g. 10am-3pm) where possible. Plan to exercise is the cooler times of day, such as earlier mornings and late afternoons, particularly if you plan on exercising outside. It’s always a good idea to have a back up indoor plan if the weather becomes too hot, or it rains.

Activities to avoid

If it’s really hot, keep extended vigorous activity to a minimum and focus on lower intensity cardio or strengthening exercises.

Applying common sense is the key to appropriate exercise in summer

  • If you start to feel dizzy/lightheaded, have a headache, cramps, excessive sweating or cessation of sweating it’s important to stop and look after yourself. Seek medical advice if your symptoms don’t subside fairly quickly.
  • Some health conditions, such as kidney disease, heart problems, cancer and some neurological conditions require extra considerations, as exercising in hotter weather can place a lot of stress on the body. Seek advice from your local Accredited Exercise Physiologist to discuss your individual needs.
  • You also need to be careful if you are pregnant- a general rule is to stick to low to moderate activity, take frequent breaks if needed and seek advice from an Accredited Exercise Scientist or Accredited Exercise Physiologist.