July 2026

Best Practices for Exercising in Summer Heat

Exercising in the summer heat can be invigorating, but also risky if not done wisely. Here are some tips to stay safe and get the most out of your workouts:



Best Practices for Exercising in Summer Heat



• Choose your location wisely: The cooling breezes at the beach, especially in the early evening, are good for both body and soul. A shady park around a pond is also a good option.
• Exercise Early or Late: Avoid peak heat hours (10 a.m. - 4 p.m.). Aim for early morning or evening when it's cooler.
• Stay Hydrated: Drink water before, during, and after exercise. For workouts over an hour, consider electrolyte drinks.
• Wear the Right Clothing: Light-colored, loose, breathable clothes help your body cool down. A hat and UV-blocking sunglasses help, too.
• Use Sunscreen: SPF 30+ is a must even on cloudy days.
• Adjust Your Intensity: Heat puts extra stress on the body. Go slower, rest more, and listen to your body.
• Pick the Right Activity: Opt for swimming, walking in shaded parks, or indoor workouts (like yoga, cycling, or resistance training).
• Acclimate to the Heat: Let your body adapt. Start with shorter, easier sessions if you’re not used to high temps.
• Watch out for the Warning Signs of Heat-Related Illness
• Dizziness or lightheadedness
• Headache or nausea
• Weakness or confusion
• Rapid pulse
• Cramps or flushed skin

If these occur, stop immediately, hydrate, cool down, and seek medical help if needed.

Summer Eating

Eating lighter in the summer is beneficial for many reasons, both physiological and practical.



Why You Should Eat Lighter in the Summer

• Your Body Naturally Craves Less: In hot weather, your body works to regulate its temperature, and heavy meals can increase internal heat during digestion (a process called diet-induced thermogenesis). Lighter foods are easier to digest and help you stay cool.
• Prevents Fatigue and Sluggishness: Heavy, greasy meals can make you feel tired and bloated—especially when it’s hot. Lighter meals help maintain energy and mental alertness
• Supports Hydration: Summer-friendly foods like fruits, vegetables, and salads have high water content, which helps you stay hydrated without having to constantly chug water.
• Reduces Risk of Heat-Related Illness: Digesting large, protein-heavy meals can raise your core temperature, which combined with outdoor heat, can make you more prone to overheating or heat exhaustion.
• Seasonal Foods Are Naturally Lighter: Summer produce—berries, cucumbers, tomatoes, leafy greens—is abundant, fresh, and naturally lighter. Eating seasonally is often healthier and more affordable.

The Heat and Our Furry Friends

Let’s not forget our furry family members. Remember that they need extra care in the hot weather too. Click here for tips on how to keep them safe this summer.

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At Eat Well Sleep Well, we are very proud of the StrongScience certification that backs our program.

In case you are not familiar with StrongScience:

"StrongScience Certified" means that a product's claims, dosage, and safety have been independently reviewed and verified by a third-party organization called StrongScience, indicating that the product's advertised benefits are backed by scientific research and considered to be reliable and trustworthy based on available data; essentially, it signifies that the product's claims have been scientifically evaluated and deemed to be accurate. 

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Eat Well Sleep Well

Todd November

800-212-2612

555 Broadhollow Road

Suite 327

Melville, NY 11747

Todd@eatwellsleepwell.com

www.eatwellsleepwell.com