Staying Active in the Heat: Summer Wellness Tips for Outdoor Lovers

There’s something magical about long, hot summer days—but if you’re not prepared, that magic can quickly turn into overheating, dehydration, or burnout. Whether you’re hiking, biking, running, or just soaking in the sun, it’s important to stay mindful of your body’s limits. Here are our top wellness tips for staying safe, energized, and active all summer long.

1. Time Your Workouts Wisely

Avoid the peak heat by moving early in the morning or later in the evening.

Best Hours:

• Early: 6–9 a.m. (cooler temps, less direct sun)

• Late: 6–8 p.m. (golden hour lighting and lower UV levels)

Pro Tip: Plan more intense activities for the cooler parts of the day, and use midday for rest or lower-intensity fun like walking or swimming.

2. Hydrate Like It’s Your Job

Sweat happens fast in the summer. Dehydration leads to fatigue, headaches, and heat-related issues.

Tips to Stay Hydrated:

• Drink water before, during, and after your activity

• Add electrolytes for longer sessions

• Carry a refillable bottle everywhere

• Monitor your pee—it should be pale yellow

3. Dress for the Season

Breathable, moisture-wicking fabrics help keep you cool. Avoid cotton, which traps sweat and heat.

Go-To Summer Gear:

• Lightweight tanks and tees (like your favourites from Type Eh!)

• Athletic shorts with ventilation

• A mesh cap or wide-brim hat for sun protection

• Sunglasses and SPF 30+ sunscreen

Bonus: Choose light colours to reflect sunlight instead of absorbing it.

4. Watch for Warning Signs

Heat exhaustion can creep up quickly if you're not paying attention.

Symptoms to Watch For:

• Dizziness or confusion

• Rapid heartbeat

• Heavy sweating followed by chills

• Nausea or headache

What to Do:

• Stop and rest in a shaded area

• Hydrate immediately

• Use a wet towel or water mist to cool down

5. Embrace Water-Based Activities

Not every summer workout has to be sweaty. Cool off while staying active with:

• Paddleboarding or kayaking

• Outdoor swimming or lake dips

• Aqua jogging or water aerobics

• Snorkeling, surfing, or beach volleyball

Pro Tip: Keep a microfiber towel and a change of clothes handy in your daypack.

6. Listen to Your Body

It’s okay to modify or cut your workout short if the heat is too much. Summer is about enjoying movement, not pushing through discomfort.

Try This:

• Replace long runs with shaded hikes

• Swap HIIT workouts for yoga in the park

• Take mid-activity breaks under trees or by water

Final Thoughts

The best summer adventures are the ones that leave you feeling refreshed—not drained. By staying smart, hydrated, and prepared, you can enjoy everything summer has to offer without compromising your health.