Stay Safe in Hot Weather: 8 Exercise Safety Tips to Prevent Heat Exhaustion & Injury
Read time: 5 mins
Summer brings longer days, blue skies and for many of us, more time and motivation to get outdoors and move our bodies. Whether you're heading out for a run, enjoying bootcamp in the park or walking the dog a little further than usual, it's important to be aware of the added strain that hot weather puts on your body.
At SLS Therapy, I often see a spike in sports injuries and heat-related issues over the summer months. The good news? Most of them are preventable with the right approach.
Here's your go-to guide for exercising safely in the heat so you can stay fit, healthy and injury-free all summer long.
1. Stay Ahead of Dehydration
Exercising outdoors in hot weather increases sweat loss, which means you're losing water and electrolytes. This can lead to fatigue, dizziness, muscle cramps and reduced coordination – all increasing your risk of injury.
- Drink water regularly throughout the day
- Use electrolyte-rich sports drinks if exercising for over an hour
- Avoid alcohol or caffeine before working out
- Carry a water bottle or plan hydration stops along your route
2. Pick the Right Time to Exercise on Hot Days
Avoid working out between 11am and 3pm when the sun is strongest. Instead:
- Exercise early in the morning or late in the evening
- Train in shaded areas or indoors
3. Wear Cool, Comfortable Clothing
Choose light-coloured, loose, moisture-wicking fabrics and wear sunscreen (re-apply regularly). Also, consider a hat, visor or sunglasses for extra protection.
4. Change it Up in Extreme Heat
Reduce the intensity of your workouts if necessary and consider activities like swimming or walking which will be less strenuous in the heat.
5. Warm Up and Cool Down Properly
Even in the heat, a proper warm-up and cool-down are essential to prevent injury.
6. Listen to Your Body & Reduce Risk of Heat Illness
Don't ignore signs of heat exhaustion like dizziness or nausea. Take frequent breaks, rest, hydrate and cool down.
7. Protect Your Joints on Uneven Terrain
Wear supportive footwear and avoid overdoing it on hard or uneven ground.
8. Prioritise Recovery & Stay Safe in the Heat
Support your body with good sleep, stretching and recovery treatments like sports massage or acupuncture.
How SLS Therapy Can Help You Stay Cool & Injury-Free From Heat-Related Illness This Summer
At SLS Therapy, I help active people of all ages manage pain, recover from injury and improve performance – especially during the summer when your risk of heat-related injuries increases. From acupuncture for muscle recovery to sports rehab plans, I'm here to support your goals safely and sustainably.
However, a good therapist will always recommend consulting your doctor first if you have any pre-existing conditions or concerns particularly when starting a new exercise routine over the hot summer months.
Move, Play, Be Safe In Hot Weather: Exercising with Children in the Summer Heat
Summer is also the perfect time to get the children moving too – whether you're a parent, grandparent or carer. But while family fitness can be a great way to bond, burn energy and enjoy the outdoors together, it's important to take a few extra precautions when exercising with children as they will have a higher risk of heat stress. Their bodies respond differently to heat, exertion and hydration – and they may not always recognise when they need to slow down.
Here's how to enjoy safe, active time with the little ones without risking overheating, exhaustion or injury.
Keeping Children Cool: Family Fitness & Exercising Outside
- Choose Cooler Times of Day
Avoid peak heat and exercise early or late in the day. - Keep It Light and Fun
Short, playful activities with plenty of breaks are best. - Stay Hydrated (and Remind Them!)
Encourage children to sip water regularly when exercising in the heat. - Watch for Warning Signs
Look for signs of overheating like flushed cheeks or tiredness. - Dress for the Heat
Light, breathable clothes, a hat and sun protection (sunscreen) are key - Lead by Example
Show children how to hydrate, stretch and listen to their bodies.
The UK Health Security Agency also offers clear guidance on how to keep children safe during warmer weather, especially when they're active outdoors. According to this guide, children should wear loose, light-coloured clothing, take regular water breaks and avoid vigorous activities in high temperatures to prevent heat exhaustion or heatstroke .
Top tip: If you're increasing your fitness over the summer and looking after children at the same time, your body will need extra recovery support. I can help you prevent burnout and stay energised with treatments like sports massage and acupuncture at SLS Therapy.
Final Takeaway: Make Safe Movement a Family Affair In Hot Weather
Staying active during the summer has fantastic benefits – but it also comes with added risks like dehydration, heat exhaustion and joint strain. Family time and fitness go hand in hand and with a few simple precautions, you can enjoy the sunshine, stay active and avoid injuries for both you and the little ones. Whether you're working out solo or enjoying some physical activity with children, simple precautions like staying hydrated, avoiding peak heat, wearing the right clothing and prioritising recovery can help you protect yourself and remain injury-free.
If aches, fatigue or a niggling injury are getting in your way, don't push through it. At SLS Therapy, I'm here to support your summer fitness goals – from expert injury rehab to hands-on recovery treatments like sports massage and acupuncture.
Book a consultation and let's keep you and your family moving – safely, confidently and pain-free all summer long – no matter how high the temperature climbs.
