Sweat Smart: The Do's and Don'ts of Summer Workouts

Sweat Smart: The Do's and Don'ts of Summer Workouts

Sandhya TS Sandhya TS
7 minute read

Summer lovin', it's all about the sunshine, smiles, and sipping cocktails with a side of everything nice! Unlike winter hibernation where I need a search and rescue team to wake me up, the summer sunbeams get me energized and ready to seize the day. Now, I know some of you might not be sold on the idea of sweating like a pig in the heat, but hold up! 

Summer workouts can be just as refreshing as a dip in the ocean. Yup, you heard me right. It’s all about getting a few things right and avoiding a few mistakes that cause all the disdain. Let’s address some common myths we have all come across that stem the apprehensions around working in summer:

Myth#1 I will be too exhausted and dehydrated 

Ah, summer. The season of sweating like a sinner in church and feeling like you're constantly on the verge of passing out from dehydration. But fear not. There are simple steps you can take to make sure you're staying safe and comfortable while working out in the summer heat.

First things first, planning is key. Don't just wing it and decide to go for a run in the middle of the day when the sun is at its hottest. No, no, no. Be smart and plan your workouts ahead of time, and try to schedule them during the cooler parts of the day.

And let's not forget about hydration. Water, water, water. And if you're really sweating buckets, you might want to consider drinks with electrolytes to help replenish what you're losing. Bottom line - drink plenty of fluids and aim for those eight glasses a day.

Myth#2 It is impossible to workout during mid-day

I'm guilty of skipping workouts too many times to count because I always seem to "not have time". And then I realize, wait a minute, I just spent five hours binging a reality show. Oops.

But here's the thing - even if your summer mornings and evenings are jam-packed, you can still squeeze in a workout in the afternoon. Just make sure to plan ahead and avoid the hottest parts of the day (unless you're into that whole "sweating like a pig" thing). Trust me, your body (and your mental health) will thank you for it.

Here is how you can be a smartie and nail this:

When it comes to summer workouts, what you wear can make all the difference. So leave that heavy cotton t-shirt at home, unless you want to turn into a puddle of sweat. Instead, choose workout gear made from breathable fabrics that will help keep you cool and dry.

And let's not forget about hydration, folks. Don't be the person who keels over in the middle of their workout because they forgot to bring a water bottle. Keep one handy and take frequent sips throughout your sweat sesh. 

Myth#3 You burn more calories when you exercise in the heat

Alright, let's get real here. We all want to burn those calories but planning your workout during the hottest part of the day just because you think it'll make you sweat more is NOT the way to go.

Sure, you might feel like you're working harder because the sweat is pouring off you like Niagara Falls, but that's not necessarily a good thing. In fact, all that extra sweat is just dehydration in disguise. And when you're dehydrated, your body can't function properly, which means your workout will suffer, and so will you.

So, instead of trying to turn yourself into a human water fountain, plan your workout for a cooler time of the day. You'll be able to focus on your workout without feeling like you're about to pass out, and you'll still burn plenty of calories. Plus, you'll be doing your body a favor by staying properly hydrated and avoiding the risk of heat stroke. Remember, sweating does not equal success. Don't be fooled by the sweat demons!

Myth#4 You don’t need sunscreen if you are working out outdoors for a short period of time 

Alright, let's talk sunscreen. We get it, some sunscreens can make you feel pretty icky, but skipping it altogether is not the solution. Even in sweaty situations, you still need the SPF. Trust me, you don't want to end up with a nasty sunburn.

But here's the thing, sunscreen isn't just about avoiding burns. It also helps protect your skin from harmful UV rays and keeps it looking youthful. Who doesn't want that?

So, don't be tempted to go without sunscreen just because it feels gross. Look for a lightweight, sweat-resistant formula that will keep you protected without feeling like a sticky mess. Your skin will thank you, and you'll be able to soak up the sun without any worries.

Myth#5 Proper clothing does not matter, I am going to be sweaty anyway

Wearing appropriate workout gear made from breathable fabrics can make a world of difference in how comfortable and effective your workout will be. Trust me, you don't want to be stuck in a cotton t-shirt that's practically glued to your body because of all the sweat.

Plus, the right clothing can actually help regulate your body temperature and prevent overheating. So, don't be afraid to invest in some moisture-wicking tank tops or shorts that will keep you cool and dry.

Myth#6 Drinking water during a workout can make you feel bloated and uncomfortable

Ah, the age-old myth that drinking too much water during a workout will make you feel like a water balloon. But let's be real, it's not the water's fault - it's all about how you drink it. Sipping on water throughout your workout is like giving your body a cool, refreshing high-five. Just be sure to avoid chugging gallons of it all at once.

Drinking water during workouts is not just a good idea, it's a necessity! Your body loses a lot of fluids through sweat during exercise, and if you don't replenish those fluids, you'll quickly become dehydrated. 

Dehydration can cause a whole host of problems, from cramps and dizziness to heat exhaustion and even fainting. So, make sure you drink water before, during, and after your workout to keep your body properly hydrated.

Do’s and Don’t’s of Summer Workouts


Do deck yourself in some breathable, moisture-wicking threads to keep your body cool and comfy.

Do keep your water bottle close by and hydrated with refreshing drinks that contain electrolytes.

Do hit the gym early or after sunset when the sun is less scorching.

Do lather up with sunscreen to avoid those pesky UV rays.

Do take a breather and listen to your body when it needs a break.


Don't wear clothes that make you sweat like a sinner in a church.

Don't work out when the sun is boiling the ground, usually between 11 am to 4 pm.

Don't push yourself too hard. 

Don't skip stretching before and after your exercise, unless you want to pull something.

Don't forget to slather on the sunscreen, no matter how sticky and yucky it feels. Trust me, your skin will thank you.

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