How can I exercise safely in hot and humid weather?

Exercise in hot and humid weather brings about risk for heat related illness and or heat related death. Prevention of heat related illness is of most importance. Here are some prevention tips to avoid heat-related illness:

1. Stay Hydrated:

Thirst alone is a poor indicator of how much water is needed.

●   Consume 14 to 22 ounces (1.75 to 2.75 cups) of fluid 2 hours before exercise.

●   Drink 6 to 12 ounces of fluid for every 15 to 20 minutes of exercise.

●   Fluids should be cold.

●   If exercise exceeds 60 minutes, use of a sports drink (containing up to 8% carbohydrate) can replace both fluid and dwindling muscle glycogen stores.

2. Block UV rays by wearing sunblock and wearing a hat.

3. Exercise in the early morning hours. 

Any warning symptoms of heat illness should prompt you to get out of the heat and into some place cool while replacing your fluids. If you experience signs of dizziness, vomiting, nausea seek medical attention or call 911.


Sari Greaves
Nutrition & Dietetics
Outdoor exercise can be challenging when the temperature soars. You can stay safe during hot-weather exercise by drinking enough fluids, wearing proper clothing and timing your workout to avoid extreme heat.
High temperatures and high humidity decrease the body’s ability to keep cool. Exercising outdoors in extremely hot weather may cause heat illness. Heat illness occurs when sweat does not evaporate from the body, thereby increasing body temperature. (This answer provided for NATA by the Southern Connecticut State University Athletic Training Education Program)

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.