How to Enjoy an Active Summer Even in Hot Weather?

Summer weather is so inviting to go outside to fully enjoy the sun-drenched days. However, not everyone feels like or knows how to approach physical activity in the summer for the right and safe outcome. One of the unfavourable factors can be intense heat, which may be an issue if you want to stay active and maintain the exercise habits you’ve worked on so hard.

For your physical well-being, it is essential to find ways to keep moving even during the summer. Fortunately, every problem has a solution. That’s why in this article, we have prepared several tips that will help you stay active and fully embrace the current season of hot months. Whether it’s adjusting your workout, engaging in water activities, or exercising when it’s least hot outside, sit back comfortably, read on, and enjoy a relaxing summer on an active wave.

Don’t underestimate the power of the sun and don’t forget to protect yourself

Before we delve into the specifics of various summer activities and tips, it’s essential to mention that you should respect the power of the sun during summer. You can easily get sunburned or feel unwell due to the combination of heat and inadequate fluid intake.

How to enjoy summer activities safely?

In general, during summer, it is recommended to keep in mind mainly: [19 – 20][24 – 25]

• Sunscreen with a suitable SPF factor. You can usually find its strength on the packaging of individual products, indicating the degree of protection against sun rays. Among the general recommendations is using sunscreen with an SPF factor ranging from 30 to 50, which you can boost with supplements to support healthy skin.
• Sunglasses and head covering, such as a cap to protect you from direct sun rays.
• Adequate fluid intake, based on the general recommendations of experts from the Institute of Medicine of the National Academies, stating that women should drink at least 2.7 litres of water daily (approximately 11 glasses), while for men, it is 3.7 litres (approximately 15 glasses). Another recommendation is to consume 30-45 ml of water per kilogram of body weight, taking into consideration higher needs during the summer. A good indicator in this regard is the colour of urine, which should be light. At the same time, it is not recommended to drink alcohol or caffeinated beverages, which can contribute to greater dehydration.
• Electrolytes, which are lost through sweating. These include chlorides, magnesium, sodium, and other important minerals. In the case of prolonged physical activity, it is advisable to use an electrolyte drink that will reliably replenish lost electrolytes and ensure optimal functioning of your body during the performance. For endurance athletes, FueRide sports drink is an excellent choice, while strength athletes will surely appreciate FueIntra Workout electrolyte drink.

Besides all that, try to adapt the above-mentioned tips according to the current weather conditions. In unbearable heat and high humidity, we do not recommend engaging in physical activity at all costs. Try to listen to your body and stay active mainly when the outdoor temperature allows it.

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Give preference to regular physical activity and everyday movement

Let’s face it; today there are plenty of options to make transportation more comfortable. Whether it’s escalators in shopping centres, electric scooters, or air-conditioned cars. It is precisely the latter that has become a favourite means of transportation for many, helping them move quickly and conveniently from point A to point B. Some people use cars only when necessary, while others cannot imagine moving around the city without them. If you belong to the second group, try to limit car usage a bit. Beautiful summer weather is perfect for movement. How to go about it?

1. Walk or cycle and leave your car or electric scooter at home

If possible, try to walk to work tomorrow, or take a bicycle which will add speed to your journey, and you can easily carry smaller shopping items in a basket on your bike. While it may take slightly longer than the 10-minute car ride, it can help you stay active. If your workplace is far away, try to avoid using your car at least where you see the opportunity. For instance, if you have a small shopping errand to run tomorrow, walk to the store or use your bike again. You can also use your legs during your lunch break. Don’t order the food online; take a few minutes to walk to the nearest restaurant and check out their daily menu.

And when you really have to use your car, try to park a bit farther away, so you get a chance to walk a little. This works especially well in large supermarket parking lots, where you can easily add dozens or hundreds of steps from your car to the entrance and back. By applying these tips, you might find that your pedometer on your watch or phone will show numbers in the thousands in the evening, confirming that you are on the right path to stay active. [1]

Walking is also an excellent way to help you lose weight. You can find more about it in the article How to Lose Weight Fast with Walking?

2. Prioritize stairs over escalators and lifts

Just as comfortable as travelling by car are escalators that are often present in shopping centres. In this case, you cannot blame the heat as the spaces are air-conditioned during the summer months. It’s purely a matter of comfort, which can be easily limited. Almost every place which has escalators also offers regular stairs. Try to give them a shot, as it will easily increase your daily step count. You can also ignore the lift when returning to your apartment and take the stairs instead. Natural movement is one of the essential factors in weight loss. [2]

3. Don’t avoid household chores

Summer is also a great time to focus on household chores. The backyard or garden offers excellent physical activity. Whether it’s mowing the lawn, planting, watering, or harvesting. In connection with these tasks, you can engage in other physical activities like preserving fruits and vegetables. Not only in a house but also in an apartment, you can participate in one of the most important activities, cleaning.

Vacuuming, washing the floor, or cleaning the bathroom may not be the most popular activities, but they will keep you moving just like preparing a delicious lunch. Having a pet dog can also help you move more. If you decide to get one, your new fluffy friend will keep you active during regular walks or playing in the yard. However, consider all the aspects that come with owning a dog before making the decision. [3]

Make use of the summer season for sports

Undoubtedly, nothing keeps a person active more reliably than sports activities. And there are countless opportunities for it in the summer. It’s an ideal time to try something new and enjoy the beautiful weather. Water sports are a fantastic way to cool down during hot days. Nevertheless, you should still protect yourself from the sun and follow other rules mentioned earlier.

1. Water sports

One way is to explore water sports options, where swimming is the foundation that can be both fun and a good workout. Swimming engages many muscle groups, and depending on the technique, you can activate muscles that are not commonly used on a regular basis. Swimming primarily targets the arms, abdomen, entire back, chest, forearms, glutes, and hamstrings. In the end, it becomes an effective full-body workout that also helps build strength, endurance, and speed. [4]

In addition to swimming, you might want to try kayaking or paddleboarding. Kayaking is a great activity that keeps you active and allows you to explore various water areas and coastlines. It can also be easily combined with a pleasant trip, especially if you have a larger kayak or boat, which you can enjoy with your family or friends. If you’re looking for something more challenging, paddleboarding is a popular choice. It tests your balance and core strength.

Whether you opt for one or the other, both activities can be done in groups or individually and are suitable for beginners and advanced participants alike. But if you seek something more adrenaline-pumping, rafting is an excellent option that you can enjoy with your friends. It allows you to experience both calm passages and wild waters, engaging various upper body muscles. [5]

2. Ball games

If water sports don’t appeal to you, summer is also ideal for outdoor ball games. Popular choices include beach or regular volleyball, football, or basketball. All these ball games come with a wide range of benefits, as evidenced by various studies. A study from 2018 found that team sports like handball or football have a positive impact on bone strength. People who regularly played these sports had higher bone mineral density compared to non-players. Research published in the National Library of Medicine also showed that playing basketball improves basic motor skills, coordination, flexibility, and endurance. Ball games are also a great time to hang out with friends. [6 – 7]

3. Racquet sports

If ball games don’t appeal to you, you can still stay active during the summer with racquet sports. Whether you choose squash, tennis, ping pong, or badminton, each of them will entertain you, keep you in shape, and offer a variety of health benefits from physical activity and the sports themselves. For example, a study published in the British Journal of Sports Medicine found that racquet sports can help you live longer. The study involved over 80,000 participants and stretched over for 9 years. It showed that people who regularly played racquet sports, including tennis, squash, and badminton, had a 47% lower mortality rate. This benefit also applies to physical activity in general, making it a compelling motivation for staying active. [8 – 9]

4. Other summer sports activities

If you are not a fan of the sports mentioned above, there are still plenty of options to stay active during the summer. One of the first and most popular choices is cycling, which can be either an easy or demanding activity depending on the intensity. You can set your own pace and, with pleasant weather, nothing stops you from going on a trip where you can also discover interesting places. In addition to burning calories, cycling is associated with psychohygiene, improving mood, and cholesterol levels. According to several studies, cycling can increase high-density lipoprotein (HDL) and decrease low-density lipoprotein (LDL) cholesterol levels. [10 – 12]

If you’re curious about why you should start cycling as soon as possible, read our article Cycling Tones Legs, Glutes, and Helps with Weight Loss. What Else Can It Do?

For those who haven’t found a connection with cycling yet, there are other options for physical activity. You can try rollerblading, summer walks, or running, which helps you burn calories and maintain your fitness throughout the summer. If you’re new to running, be sure to read our article How to Start Running? A Simple Guide for Beginners.

And if you want to support your cycling or running activities with supplements, we cover the top choices in our article 11 Best Supplements for Running, Cycling, and Other Endurance Sports.

Outdoor yoga can also be an interesting summer sports activity. In practice, it involves exercises that offer various styles, combining physical poses called asanas, breathing techniques, meditation, and other relaxation techniques. Regular yoga practice can support muscle endurance, strength, flexibility, as well as inner peace and mental well-being. [13]

If you’re just starting with yoga, we recommend attending a few classes in your area. However, if you prefer to practice at home, you can find inspiration on YouTube, such as the channel Yoga With Adriene. You can also try our Relaxing Yoga Workout for Beginners. You don’t need any special equipment for the practice itself. All you need is a mat that you can place outdoors in the shade in your garden. Then, of course, you need to choose the type of yoga that suits you best. Our article 9 Types of Yoga and Their Benefits for Physical and Mental Health can help you with the selection.

5. Hiking

Hiking is a separate chapter in the summer, which can keep you moving in a gentle way. Simply put, you walk and spend pleasant time in nature, which is associated with good mood, reduced anxiety, and less negative thinking. Hiking is suitable for almost everyone, depending on the intensity and duration. You can also try Nordic walking with poles, which engages the upper body muscles and makes it easier to handle more challenging terrain. [14 – 15]

Hiking is associated with many other benefits, such as:

• Increase in white blood cell count, which positively impacts the immune system and overall body resistance [16]
• Support for brain function [17]
• Improvement in sleep quality [18]

To enjoy these benefits and stay active, you simply need to find interesting places in your area, such as quarries, reservoirs, castle ruins, hiking trails, or mountains. You don’t have to travel far, and you should plan your hike at least a day in advance according to the difficulty level. In warm weather, don’t forget to bring a backpack with a water bottle, waterproof jacket, or at least a hoodie in case of sudden weather changes, and a snack to boost your energy.

Adapt your training routine according to the weather

Summer weather requires several adjustments to your training routine. First and foremost, be cautious of the heat and avoid exercising at all costs during high outdoor temperatures. Additionally, remember to maintain proper hydration, as mentioned earlier. However, you can also try out a few other tips.

1. Exercise at the right time

The highest daytime temperatures usually occur between 10:00 AM and 5:00 PM, but it always depends on the specific day. Therefore, during summer, you should avoid training mainly during this time period. Instead, adjust your routine to wake up early and train in the morning, for example, at 6:00 AM when the temperatures are still bearable. If you are not a morning person, you can still exercise in the evening when it gradually cools down outside. The ideal training temperature is considered to be around 20 to 22 °C, but that doesn’t always align with the circumstances. [21]

2. Choose an air-conditioned gym

According to a study from 2021, high temperatures negatively affect muscle endurance and reduce the ability of muscles to repeatedly contract over an extended period. This can lead to faster muscle fatigue, which ultimately negatively impacts your training. If, for any reason, you don’t want to adapt your routine to early morning or evening workouts, an air-conditioned gym can still save you. You can visit it practically anytime without having to change your daily schedule because of training. It will provide you with a cooler and more comfortable environment to fully dedicate yourself to exercising. [22]

3. Start exercising in warm conditions gradually

If you decide to exercise at home or outside in warmer conditions, you need to set your training plan so that you don’t go full force right after the warm-up. Start slowly and gradually increase the load and intensity. Listen to your body and adjust as you feel. Initially, you’ll notice that the heat negatively affects your performance, but your body will gradually try to adapt through increased sweating. And that’s precisely the reason why you shouldn’t forget to drink. Additionally, for optimal performance, it’s important to replenish the electrolytes you lose through sweating, for example with a suitable sports drink. [23]

4. Choose appropriate clothing

Comfort during summer activities can also be ensured by suitable sports/functional clothing. It will help support your athletic performance and provide comfort during exercise. You should choose pieces of clothing that are breathable and effectively wick away sweat, allowing your skin to breathe and cool down. Synthetic materials like polyester and polyamide manage moisture really well.

Breathability is enhanced by mesh elements and various ventilation panels. Men can try a combination of comfortable shorts and functional polyester shirts, which are lightweight and quick-drying. Women can opt for a breathable sports bra that provides enough support. Elastic and extremely comfortable shorts that effectively wick away sweat can also be a great addition.

You can learn more about the benefits of this type of clothing in the article Functional Clothing: Why It Makes Sense and When It Helps Improve Performance?

Stay active even during your vacation

The recipe for staying active during summer doesn’t exclude your vacation. Although it’s a time for relaxation, it doesn’t mean you have to spend the whole time lying by the pool and moving just for the purpose of reaching the all-you-can-eat buffet. If you don’t want to, you don’t have to engage in an hour-long workout every day. Perhaps you’ll enjoy more everyday movement combined with calm exploration of your surroundings. It will also refresh your mind and allow you to discover new interesting places. You can alternate trips in the area with water fun, as mentioned earlier.

Definitely try out local water attractions, snorkeling, and other activities that can keep you active. Besides that, you can go on a hike, have a morning run on the beach, or go on an adventure exploring local streets and culture, such as a market. Couples will certainly appreciate an evening stroll with a romantic view of the sea. You can also use some of the aforementioned tips like yoga, ball games, etc. Of course, we’re not suggesting that you spend your vacation solely focused on sports, but trying out a few options will surely leave you with a fresher feeling. At the same time, you won’t return home with regrets that you spent the whole time just lying around and overeating.

Conclusion

Beautiful sunny weather and the summer season are great opportunities to work out and improve your fitness. Though heat waves, barbecues, parties, and similar activities might discourage you from regular physical activity, there are always opportunities to keep moving. Of course, you don’t need to apply them all every time and everywhere, but try to choose at least a few to incorporate into your summer season starting tomorrow. It’s also completely fine if you prefer indoor activities, although it would be a shame to limit yourself only to those during the summer. So, head out into the sunshine and enjoy your summer to the fullest extent possible!

What are your must-do summer sports activities?

Sources:

[1] Jeremy Dupont - 4 Ways to Work Out in the Summer Without a Gym – https://juicery.com/blog/4-ways-workout-summer-without-gym/

[2] Michael Easter - Take the Stairs to Be Fitter and Healthier – https://www.menshealth.com/fitness/a37543099/take-stairs-fitness-comfort-crisis/

[3] Sandra Montijo - Keep on Movin’: Creative Ways to Stay Active at Home – https://greatist.com/health/how-to-stay-active-at-home#staying-active-at-home

[4] 8 benefits of swimming whatever your fitness level – https://www.swimming.org/justswim/8-benefits-of-swimming/

[5] Jakob Remmel - 10 Creative Ways to Stay Active and Healthy this Summer – https://yumuuv.com/blog/active-and-healthy-during-summer

[6] Walter Herzog - Do recreational team sports provide fitness and health benefits? – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6180537/

[7] John P. DiFiori, Arne Güllich, Joel S. Brenner, Jean Côté, Brian Hainline, Edward Ryan, Robert M. Malina - The NBA and Youth Basketball: Recommendations for Promoting a Healthy and Positive Experience – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6096539/

[8] Racket Sports – https://www.nhsinform.scot/healthy-living/keeping-active/activities/racket-sports

[9] Pekka Oja, Paul Kelly, Zeljko Pedisic, Sylvia Titze, Adrian Bauman, Charlie Foster, Mark Hamer, Melvyn Hillsdon, Emmanuel Stamatakis - Associations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: a cohort study of 80 306 British adults – https://bjsm.bmj.com/content/bjsports/51/10/812.full.pdf

[10] Ione Avila-Palencia, Audrey de Nazelle, Tom Cole-Hunter, David Donaire-Gonzalez, Michael Jerrett, Daniel A Rodriguez, Mark J Nieuwenhuijsen - The relationship between bicycle commuting and perceived stress: a cross-sectional study – https://bmjopen.bmj.com/content/7/6/e013542.abstract

[11] Louise Ann-Leyland - The effect of cycling on cognitive function and well-being in older adults – https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6388745/

[12] Manuel Chavarrias, Jorge Carlos-Vivas, Daniel Collado-Mateo, Jorge Pérez-Gómez - Health Benefits of Indoor Cycling: A Systematic Review – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6722762/

[13] Yoga: What You Need To Know – https://www.nccih.nih.gov/health/yoga-what-you-need-to-know

[14] Gregory N. Bratman, Gretchen C. Daily, Benjamin J. Levy, James J. Gross - The benefits of nature experience: Improved affect and cognition – https://www.sciencedirect.com/science/article/abs/pii/S0169204615000286?via%3Dihu

[15] Kiera Carter - These Benefits of Hiking Will Make You Want to Hit the Trails ASAP – https://www.shape.com/fitness/cardio/benefits-hiking-will-make-you-want-hit-trails

[16] Denise Mitten, Jillisa R. Overholt - Hiking: A Low-Cost, Accessible Intervention to Promote Health Benefits – https://journals.sagepub.com/doi/10.1177/1559827616658229

[17] Raed Mualen - The Effect of Movement on Cognitive Performance – https://www.frontiersin.org/articles/10.3389/fpubh.2018.00100/full

[18] Lia Steakley - Having trouble sleeping? Research suggests spending more time outdoors – https://scopeblog.stanford.edu/2015/08/24/having-trouble-sleeping-research-suggests-spending-more-time-outdoors/

[19] Joseph Nordquist - How to stay healthy during summer – https://www.medicalnewstoday.com/articles/262549#sun-protection

[20] William F. Clark - Can water intake prevent CKD? A brief review of the evidence – https://www.thelancet.com/campaigns/kidney/updates/can-water-intake-prevent-ckd] Ishan Arora - Heat Vs. Comfort: Weighing The Pros And Cons Of Working Out In An AC Gym During Summer [https://www.onlymyhealth.com/ac-vs-non-ac-gym-comparison-for-working-out-in-summer-1685364861

[21] Johannus Q. de Korte, Coen C. W. G. Bongers, Maria T. E. Hopman & Thijs M. H. Eijsvogels - Exercise Performance and Thermoregulatory Responses of Elite Athletes Exercising in the Heat: Outcomes of the Thermo Tokyo Study – https://link.springer.com/article/10.1007/s40279-021-01530-w

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[23] Ana Isabel Laja García, Carmen Moráis-Moreno, M de Lourdes Samaniego-Vaesken, Ana M. Puga, Teresa Partearroyo, Gregorio Varela-Moreiras - Influence of Water Intake and Balance on Body Composition in Healthy Young Adults from Spain – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723835/

[24] Kris Gunnars - How Much Water Should You Drink Per Day? – https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day#how-much-you-need