1. Take a cold shower

Before your workout even begins you may want to take a cold shower. Once you finish your shower, ditch the blow dryer, and opt for a wet head t help you stay cool during your workout.

2. Stay hydrated with the RIGHT fluids

Water is your best friend on a hot day for staying hydrated; however, if you’re planning to exercise for more than 60 minutes, you may also want to consider sipping on a sports drink.

Sports drinks are important when working out for prolonged periods of time, especially in the heat, because they contain potassium and electrolytes that can rehydrate and replenish your body. The high levels of sodium may actually be good for your body as well as sodium is a key ingredient for a hot day.

As with everything, moderation is key.

3. Wear light clothing

Bright colors are good since they will reflect the sun and also help to make you more visible to oncoming traffic. Cotton is a lightweight and affordable material that can help you to stay dry.

4. Don’t forget the sunscreen

Nothing is worse than trying to complete a summer workout with a bad sun burn that make it hard to move. Stop the burn before it occurs by slathering on the sunscreen. Opt. for a sunscreen with an SPF of at least 50 and one that is waterproof so that it doesn’t come off once you start sweating.

5. Timing is everything

10 a.m. to 3 p.m. is known for being the hottest time of the day in the summer. If you’re planning an outdoor workout, try to do it either before or after this time slot.

Many athletes prefer to work out earlier in in the morning as it can help them to stay energized throughout the day and to sleep better at night.

6. Don’t fear the water

Summer is the perfect time to make water your friend. On especially hot days, try adding a water activity to your workout such as swimming, surfing, or stand-up-paddle boarding (SUP). These activities will help you to stay fit and healthy in the summer in a fun and new way while also staying cool. Who knows, you may end up finding a new favorite exercise.

7. Take it indoors

On days when there is an excessive heat warning, this can be your best decision to stay cool and avoid a heat-related injury while still getting in your workout.

8. Know your limits

Listen to your body and if you begin to feel dizzy, nauseous, or tired, give yourself a break. Taking some time off for rest is better than overdoing your workout and getting sick or injured and having to stop working out altogether.

If the summer heat proves to be too much of a challenge for your standard high-intensity workout, break it up into multiple smaller workouts throughout the day. This will allow your body time to rest and refuel without jeopardizing your fitness and workout goals.

Have fun and stay cool and safe this summer!

Classic Green Monster Smoothie

Nutritional information

Serving Size:
2 cups (500 ml)
Total Fat:
17 g
Saturated Fat:
1.5 g
300 mg
44 g
12 g
18 g
10 g


  • 1 cup (250 ml) almond milk or other non-dairy milk
  • 1 cup destemmed kale laves or baby spinach
  • 1 large ripe frozen banana, chopped into chunks
  • 1 tablespoon (15 ml) almond butter or peanut butter
  • 1 tablespoon chia seeds or ground flaxseed
  • Pinch of ground cinnamon
  • 1 scoop of your favourite protein powder (Optional)
  • 2 to 3 ice cubes



  • Add all ingredients into a high-speed blender and blend until smooth.

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