The dog days of summer are here—and if you’ve ever tried to walk the dogs (or just walk yourself) in a Memphis July, you know that Mid-South heat hits different. The sun is blazing, the air feels thick enough to chew, and the phrase “Don’t sweat it” suddenly takes on a whole new meaning. But while summertime may not feel like the ideal season for fitness, staying active in the heat can be done safely, and even carry some surprising benefits, with the proper precautions.

Healthier 901 is here to help you keep moving, no matter the weather. Whether you’re logging early morning steps, tackling yardwork, squeezing in a sunset jog or lifting bodyweights in your backyard, these expert-backed tips will help you stay cool, safe, and on track toward your wellness goals—even when summer temperatures are spiking.

Hot Weather Risks and Rewards

Let’s get the warnings out of the way first: Exercising in extreme heat can be dangerous! Your body heats up naturally when you work out, and hot weather only adds to the strain. Without enough fluids or time to cool down, you risk dehydration, heat exhaustion, and in extreme cases, heat stroke. Warning signs of heat stroke include dizziness, nausea, cramps, confusion and rapid heartbeat. If these symptoms appear, stop immediately, aim for cooler ground, and seek help.

That said, there are some upsides to sweating it out. Heat can boost circulation, increase calorie burn, and enhance flexibility. (There’s a reason hot yoga is a thing!) Summer workout sessions also come with more sunshine, which means more vitamin D—a proven booster for our mood, bones, and immune health.

Still, smart precautions are a must.

“You don’t have to give up your outdoor routine in the summer,” says Dr. Dale Criner, chief medical officer at Methodist Le Bonheur Germantown Hospital. “But you do need to listen to your body and adjust your habits when the heat index climbs.”

8 Smart Tips for Safe Summer Exercise

• Ready to keep your cool while working up a sweat? Read on for Healthier 901’s hot tips:
• Hydrate, then hydrate some more. Drink water before, during, and after any outdoor activity. Aim for at least 6–8 cups per day, and avoid sugary, alcoholic, or highly caffeinated drinks that can dehydrate you.
• Time it right. Early mornings (before 10 a.m.) and evenings (after 4 p.m.) are the coolest, safest windows for outdoor activity. Avoid midday hours when the sun is strongest.
• Dress for the weather. Choose light-colored, loose-fitting, breathable clothes to help your body cool itself. Don’t forget a hat and sunglasses for added protection and always apply SPF 30+ sunscreen before heading outside.
• Seek shade. Whether you’re walking, gardening, or just resting, being in the shade can make it feel up to 10 degrees cooler.
• Ease into it. If you’re not used to exercising in hot weather, start slow and give your body time to acclimate. Even everyday tasks like yard work or dog walks can be taxing—take breaks as needed.
• Know the signs. Feeling lightheaded, nauseated, overly thirsty, or drenched in sweat? These could be signs of heat exhaustion. Stop, rehydrate, and cool off right away.
• Plan for recovery. After your workout, continue sipping water and find a cool space to relax. Adding electrolytes (read: eat or drink a healthy snack) can also help replenish what you’ve lost.
• Consider indoor options. Not every fitness moment needs to happen outside. Try a home workout, take a dance break, or check out your local gym—Healthier 901 participants can access discounted gym memberships to help make summer fitness more comfortable.

“Staying active is important year-round, but summer heat means we have to be more mindful. Hydration, proper timing, and clothing choices can mean the difference between a great workout and a medical emergency.”

– Dr. Dale Criner, chief medical officer at Methodist Le Bonheur Germantown Hospital

Cool Heads Prevail

Don’t let the heat hijack your health goals. With a few simple adjustments, you can stay active, stay safe, and make the most of Memphis’s longest, sunniest days. And if the weather outside is just too hot to handle? Healthier 901 has your back with affordable indoor fitness options—plus plenty of support to help you keep your cool and your commitment.