How to Work Out Safely in a Heat Wave

Heat waves are everywhere this summer, and hard workouts don't mix well, and pushing through anyway isn't the flex it feels like. Here's how to stay active without landing in urgent care.

Time it right. Early morning or after sunset is your friend. Skip the 11am–6pm window when possible — that's when the sun is at its most damaging.

Hydrate before you're thirsty. By the time you feel parched, you're already behind. Aim for two to four glasses of cool fluid every hour during heavy exercise, and skip the alcohol and sugary drinks — they actually dehydrate you more.

Dress like you mean it. Loose, lightweight, light-colored clothing lets your body actually cool itself.

Ease in. If you're not used to exercising in the heat, start slow and build up gradually — your body needs time to acclimate.

Listen to your body, no ego required. If your heart's pounding and you're gasping for air, stop. Dizzy, nauseous, confused, or getting a headache? That's your cue to get somewhere cool immediately.

Bring a buddy. Seriously — having someone around to notice if you're struggling can make all the difference.

When in doubt, take it indoors (hi, AC) or move your sweat session to a cooler hour. Your workout will still count.