Please enjoy this blog from our guest author, personal trainers from The Connection in Summit, NJ. 

The weather is heating up, but don’t let that stop you from squeezing a workout into your day. Here are 10 tips from The Connection’s personal trainers to help you get through those hot summer workouts.

  1. Invest in moisture-wicking clothes: Lightweight, breathable, wicking clothes are a must. They’ll pull moisture away from your skin, so you really do feel cooler.
  2. Take a cool shower: The cold water from the shower will cool your body temperature down before a workout. Leave your hair wet and pop it in a bun—when you head outside, the water dripping down your face and neck will feel refreshing. If you have short hair, carry a water bottle with you and squeeze a little on top of your head whenever you need a little cooling boost.
  3. Change up your workout to fit the temps: On hot, humid days, choose cooler cardio activities like biking in the wind or swimming in cool water.
  4. Exercise in cooler places: Hit the trails in shady woods or along a breezy beach shoreline. It can be 10 or more degrees cooler than the sunny streets in your neighborhood.
  5. Exercise in the rain: It’s so exhilarating to feel a little sprinkle on your skin while out for a run. If it’s thundering and lightening, head home quick—you don’t want to be out running in an electrical storm.
  6. Shorten or split up your workouts: Summertime isn’t the best time to push yourself outdoors, so if you can only handle 10 minutes at a time, do what you can, or exercise twice in one day.
  7. Slow down your pace: If you’re set on getting in a 30-minute workout, move with less intensity or do intervals to avoid overheating.
  8. Head indoors: When the weather gets especially overwhelming, try moving your workout indoors.  Total Facility Members at The Connection have unlimited access to adult fitness, dance, and yoga classes in addition to the Fitness Center and pool.
  9. Drink water all day, not just before or after your workout: Staying hydrated will help prevent some of the symptoms you may experience from exercising in heat such as dizziness, stomach cramps, and headaches. During your run, sip four to eight ounces of water every 15 to 20 minutes.
  10. Don’t forget: Sunscreen, bug/tick repellent, hats, and water!

The Connection is leading non-profit organization enhancing lives and fostering community by providing outstanding opportunities for children, women, and men at every stage in life. To find out more, visit