Staying Active in the Texas Heat

Summer is officially here, and the sweltering temperatures are only going to get worse. Unfortunately, our extreme heat can just be one more barrier to staying active. 

In fact, experts generally recommend that people take “extreme caution” with outdoor exercise when the heat index is above 90 degrees — a temperature that would put Texans out of commission for about half the year!

At Therapy Fit, we’re sweating right alongside you. But we also know that it’s entirely possible to keep moving even during the hottest part of the year. Here are some of our team’s favorite tips for maintaining your workout routine no matter how high the thermometer rises.

1. Move Your Workout Into the AC

Our outdoor temperatures regularly become unsafe for strenuous exercise, so one of the most effective things you can do is to exercise indoors. But even if you’re someone who doesn’t like hitting the gym, a little creative thinking can still keep you cool:

• Invest in basic strength training tools, such as dumbbells or resistance bands

• Go for walks in malls or big box stores. Many malls will open their doors before stores do, giving you a chance to beat the crowds

• Join a group exercise class at a local recreation center

• Try online yoga, Pilates, or dance fitness classes

2. If You Must Exercise Outdoors, Do It in the Morning

Here in Texas, early morning is generally the coolest time of day. If you don’t want to skip your outdoor run, that’s when you want to do it. 

We also recommend monitoring the heat index (not just the temperature). High humidity makes it harder for sweat to cool you down. Wear light, loose-fitting clothes. And if you’re exercising when the sun is up, stick to the shade whenever possible.

The only exception to this rule is if you’re engaging in water-based workouts. However, even in those cases, ensure you stay adequately hydrated and apply plenty of sunscreen!

3. Hydrate Before, During, and After Activity

No matter where or when you’re exercising, water plays a key role in regulating your body temperature. Without it, you’re more likely to overheat, feel dizzy, or experience muscle cramps, so follow these guidelines:

• Drink 16–20 ounces of water 2–3 hours before exercising

• Aim for about 7–10 ounces during exercise every 10–20 minutes

• Afterward, rehydrate with water or an electrolyte drink to replace fluids lost through sweat

• Avoid caffeine or alcohol beforehand, as they can increase fluid loss

4. Adjust the Intensity and Duration of Your Workouts

Working out in the heat isn’t just uncomfortable. It actually places extra strain on your entire body, including your cardiovascular system. So, on especially hot days (we’re talking triple digits), consider adjusting your workouts so you don’t overdo things. Here are some tips:

• Shorten your workouts 

• Choose lower-intensity activities like walking, swimming, or yoga

• Listen to your body. If you feel dizzy, weak, or confused, stop immediately and get to a cooler place

5. Talk to our Physical Therapists

If you’re really struggling with staying active this summer, schedule an appointment at Therapy Fit. Our physical therapists are exercise experts who can help you develop a heat-friendly workout program suited to your needs.

For example, we can guide you to heat-friendly exercise modifications or work with you to develop an indoor program that will build mobility, strength, and endurance without overloading your system.