If you’re anything like us, summer exercise sounds great in theory—until you’re mid-workout and questioning your life choices because your shirt is stuck to your back and you can smell your own pits. But skipping workouts all summer long isn’t the move either (unless you want to lose that strength you worked so hard for).
The good news? You don’t have to choose between staying fit and melting into a human puddle. With a few smart strategies, you can keep your fitness game strong while still enjoying sunshine, poolside drinks, and maybe a grilled hot dog or two. Here are our top tips for summer exercise that doesn’t suck.
Time it Right: The Early Bird Doesn’t Overheat
The best time for summer exercise? Morning, hands down. It’s cooler, your energy is higher, and you’re way less likely to bail when it’s already done by 8 a.m. If mornings aren’t your jam, aim for evening sessions—but skip the mid-afternoon scorch-fest when the gym feels like a toaster oven with barbells.
Pro tip: if the heat index is higher than your deadlift one rep max, it’s okay to scale or modify. Safety > ego.
Hydrate Like It’s Your Job
Summer exercise means sweating more—like, a lot more. So if you’re not drinking enough water, you’re basically setting yourself up for a one-way ticket to Cramp Town.
Make it a goal to drink at least 16–20 oz of water a couple of hours before class, sip throughout, and top off afterward with water and electrolytes. (Yes, this is your official excuse to grab an LMNT from the retail area. We support you.)
Adjust Your Expectations (and Your Intensity)
Look, you’re not going to hit PRs every session when it’s hotter than Hades inside the gym. And that’s okay. Summer exercise is more about consistency than intensity.
Scale movements. Take longer rest breaks. Don’t feel guilty about going lighter. Showing up—especially when it’s hot—is still a win.
Shade, Fans, and Garage Doors FTW
Most CrossFit gyms don’t have A/C, but we do have some tricks up our sweaty sleeves. Open garage doors, industrial fans, and a smart floor layout can make a huge difference.
Stick near airflow, grab a cold towel for post-WOD recovery, and don’t be afraid to rest in child’s pose directly under the fan. No judgment here.
Dress for Success (and Sweat)
Skip the cotton. Trust us. For summer exercise, moisture-wicking clothes will save you from chafing, swampy situations, and fashion faux pas involving visible sweat circles. Light colors, breathable fabrics, and sun protection (for outdoor workouts) are key.
And if you are training outdoors, sunscreen is non-negotiable. Your delts are strong, not flame-resistant.
Eat to Support Your Summer Sweat Sessions
Your body works harder to keep cool during summer exercise, which means nutrition matters even more. Think light but satisfying meals with plenty of carbs, protein, and hydrating fruits and veggies.
Watermelon, Greek yogurt, and a handful of salty nuts? That’s basically a fitness-approved summer charcuterie board.
Bonus: Make it Fun
Summer’s the perfect time to mix things up. Take your dumbbells outside. Do some sled pushes under the sun. Get a crew together for post-WOD popsicles. Summer exercise doesn’t have to be a slog—it can be something you look forward to.
TL;DR
Summer exercise doesn’t have to be a sufferfest. With the right timing, hydration, gear, and mindset, you can keep crushing your goals while still enjoying the best season of the year. Just promise us you won’t try to PR your mile time during a heat advisory, okay?
And if you need help creating a workout plan that fits your summer schedule and your vibe, book a free consult with us. We’ll help you stay strong, sweat smart, and still have time to hit the pool.