Staying Cool this Summer

July 09, 2019 | Holidays, Sports, Summer

Tips for Exercising in the Summer Heat

Summer is finally upon us! It’s time to soak up the sun and heat as much as possible before it’s gone. That does mean however that our exercise routine may have to change slightly. Exercising in the summer is enjoyable for the most part, but can be uncomfortable and even harmful if we don’t take the appropriate steps to stay cool and hydrated. The five tips below will help you stay active, safe and happy in the summer heat.

1. The Time and Place Matter

Throughout the summer months, the time of day that you choose to exercise is important. Take advantage of the early mornings before the sun is in full force or later evenings when it has cooled down. Avoid working out during the hottest hours of the day, typically late morning to afternoon. On hot and humid days, switch things up. Take your workout into the pool or lake. Or try lacing up in the shady woods or on a breezy beach. It may be several degrees cooler there! You can find different ways to challenge your body without suffering from the heat. 

2. Choose the Right Clothing

Lightweight, breathable, wicking clothes are a must. The synthetic material of this activewear will pull moisture away from your skin, keeping you cool. It’s also a great way to protect yourself from the sun. Choose bright colours to reflect the sunlight and stay visible in the early mornings and later evenings. This type of clothing is available everywhere these days. Online, sports stores and even department stores will have what you’re looking for. Try running your headband or a small towel under cold water and wearing it on your head or the back of your neck before starting your workout. This is an extra way to avoid overheating. And you can refresh that piece of material with cold water over and over again throughout your run or workout. 

3. Hydration is Key

Staying hydrated, especially when you are working out in the summer, is extremely important. This means drinking water all day, and not just after you’ve exercised. Exercising in hot weather increases your body temperature even more than usual. This means more sweating and therefore more water and electrolyte loss. The delicate balance of water and electrolytes within the body is crucial to keep it functioning properly. Avoid dehydration by replenishing your fluid intake on a very regular basis. Another great way to hydrate and replenish your electrolytes is through fruit and vegetables. Include watermelon and berries in your post-workout snack. You can avoid reaching for those high-sugar sports drinks by including multiple servings of fruits and vegetables into your meals. 

4. Remember Your Sunscreen and Hat

Get your sunscreen on at least 20 minutes before stepping outside!. Protect yourself from the harmful UV rays. Sunburns are no fun. They can be dangerous, painful and they can prevent you from getting the rest of your weekly workouts in. A mineral sunscreen is a great option that is widely available now. Made with zinc and titanium, mineral sunscreen is safe for your health and for the health of the environment. Wearing a hat will protect your head and face and will keep you cooler. It will also prevent the sweat from dripping down and burning your eyes. 

5. Opt for an Indoor Workout

It’s ok to take your workout indoors in the summer. Usually, we are escaping the snowstorms and cold temperature with our indoor workouts. However, in the summer, indoor workouts are a great idea too! Most gyms and fitness studios control their facility temperature making them a cool and comfortable place to workout. Take a little break from the sun and try an indoor cycling class or group fitness workout. 


Staying active this summer goes hand in hand with taking care of your musculoskeletal system. Keep your chiropractic, physiotherapy, and massage therapy care regular throughout the summer.  We want you to enjoy being active at home and on vacation while you soak up the sun and warm weather. 


To book an appointment, call 613.860.8600 for our CURAVITA Byward location, and 613.237.9000 for our CURAVITA Glebe location.