Summer Exercise Tips: Stay Cool, Safe & Well-Fueled in the Heat
By Anne-Marie Sawula, RD CDE — Registered Dietitian specializing in pre‑diabetes & gut health.
It’s heating up out there — and whether you're logging long walks, training for a race, chasing your kids through the sprinkler, or fitting in a workout between work calls, summer workouts come with a few extra challenges.
Heat, humidity, and sun exposure can affect your performance, hydration, digestion, and blood sugar levels. Here’s how to move smarter (and safer) all summer long:
Hydrate Early and Often
Don’t wait until you’re thirsty to drink — especially if you live with IBS or pre-diabetes, where even mild dehydration can impact symptoms or blood sugar regulation.
Aim for 2–3 litres of total fluid per day. Water should make up the bulk of that, but all fluids count: think herbal tea, iced coffee, milk or plant-based alternatives, smoothies, even fruit.
During exercise:
Sip 750 mL–1 L per hour (3–4 cups), more if it’s humid or doing intense exercise
If you’re out for more than an hour, add electrolytes (via a sports drink, electrolyte tabs, or salted watermelon, for example)
Chill Your Fluids
Cold water before and during a workout doesn’t just feel good — it can help regulate body temperature and reduce fatigue.
Use Ice Packs or Cooling Towels
If you're prone to overheating, keep an ice pack, wet washcloth, or cooling towel nearby. Apply to your neck, wrists, or forehead between sets to reduce perceived exertion and help maintain performance.
Fuel with Carbs
Yes, even in the heat! Carbs help keep your blood sugar stable and protect your gut during intense or prolonged training, which is key if you experience exercise-induced GI symptoms (common in IBS).
Pre-workout:
Have 15–30 g of easy-to-digest carbs 30–60 minutes before training
Example: 1 banana + 1 cup of milk or soy milk
During workouts over 60 minutes:
Aim for 30–60 g of carbs/hour
Sports drinks, gummies, dried fruit, or rice-based snacks can all work
Lower Your Expectations (Not Your Effort)
Hot, humid conditions place extra stress on your body. You might not hit the same paces or lift as heavy — and that’s okay. Your heart rate will still rise, your muscles will still work, and the effort still counts.
Dress Smart
Wear lightweight, sweat-wicking clothing
Choose light colors if you’re in direct sun
Don’t forget sunglasses, a hat, and a high-SPF sunscreen
Time It Right
When possible, train early in the morning or later in the evening. Avoid the heat of the day between 10 AM and 2 PMwhen sun and UV exposure peak.
A Quick Word on Low FODMAP Fuelling
If you experience bloating, urgency, or cramps during summer workouts — even if you don’t have IBS — choosing lower FODMAP carbs before and during training might help.
But a word of caution: don’t skip carbs entirely. They’re critical for hydration, gut protection, and performance. Work with a dietitian to fine-tune your plan if needed.
Final Thoughts
Summer training can be energizing and empowering — but only if you’re fueling, hydrating, and pacing with intention. A few simple tweaks can make a big difference in how you feel and perform.
Need a personalized fuelling plan? Let’s chat.