Medically the evaluation by danielle Hildreth, CPT — composed by Katey Davidson, MScFN, RD, CPT ~ above April 28, 2021

The fitness industry doesn’t fall short on weight loss claims. One popular weight ns tactic is to exercise in the heat, as doing for this reason is believed to burn an ext calories.

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From exercising on hot, sunny afternoons to wearing garbage bags to encourage sweat loss, many human being swear by this technique to lose weight quickly.

Nevertheless, you may wonder whether you actually burn an ext calories exercising in the heat and also if it’s for sure to carry out so.

This post explains whether exercising in the heat burns more calories, reviews just how to execute it safely, and provides advice for working out in warm climates.


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Do girlfriend burn an ext calories while exercising in warm weather?
Technically, you carry out burn an ext calories in the heat. However, the comes with a major drawback.

During exercise, your body temperature increases to support increased physical demands. To avoid overheating, your body has actually a tightly controlled heat regulation system, which causes your human body to sweat and also dissipate warmth into the wait (1, 2).

If you’re exercising in an already hot environment, your body demands to work also harder come cool her body, i m sorry requires more calories. Yet, it’s necessary to distinguish between a slight rise in calorie expenditure and rapid load loss (1, 2).

When working out in hot weather or on purpose overheating your body, such as by wearing hefty clothing, you’ll naturally sweat an ext to cool her body. Despite you might see a fall in body weight after a workout, it’s almost all as result of a lose of water weight (2).

Furthermore, her body can quickly acclimatize to new environments. While friend may initially burn much more calories if you not used to functioning in the heat, your body will certainly adapt and gradually require much less effort and also calories to cool your body (1, 2).

Also, take into consideration your tolerance to working out in the heat. If you don’t enjoy it or can only sustain it for short periods, you may be far better off exercising in a cooler setting you gain so you deserve to exercise for longer periods at a greater intensity (3).

All in all, though you might burn a couple of more calories in the heat, you’re finest off selecting exercise girlfriend enjoy and can sustain in the long term.

Summary

Though friend burn more calories in the heat, its function in weight loss is minimal and also decreases as you acclimate to exercising in warmer climates.


Exercising in the warm increases your danger of warm exhaustion, warm stroke, and also dehydration.

Signs of warmth exhaustion include excessive sweating, clammy skin, weakness, a weak pulse, dizziness, and also headache. If girlfriend experience any type of of these symptoms, avoid exercising, move to a cool location, and also drink many of fluids (4, 5).

If left untreated, this have the right to lead to warmth stroke, which is characterized by a body temperature that 104°F (40°C) or higher, hot and also dry skin, disorientation, and in rare cases, seizures. Heat stroke is a clinical emergency and also requires instant medical fist (4, 5).

While friend can definitely exercise exterior in the heat, there are essential considerations come ensure your safety and security (1, 2):

Temperature. constantly check the current and also forecasted temperature prior to exercising outdoors. The greater the temperature, the greater risk that dehydration and heat stroke.Humidity. together humidity increases, over there are an ext water droplets in the air. This provides it more complicated for her body come dissipate heat and also sweat.Hydration. Drinking water during any type of exercise is important, but it’s an important when working out in hot weather as result of increased sweating. Be certain to sip water regularly to replace any lost fluids.Experience. If you’re brand-new to exercising in the heat, begin slowly and reduce your regular intensity until your human body adjusts. This commonly takes up to 2 weeks.

As mentioned, learning the temperature and humidity levels external will ensure you’re working out in a for sure environment. You’ll must be much more cautious when exercising strenuously out in temperatures above 85°F (about 29°C) (6).

As the temperature and humidity increase, your threat of heat disorders like warm exhaustion and heat punch increases. Additionally, look the end for high relative humidity percentages, which boost your risk despite lower the end temperatures.

Using the chart below prior to working out can assist you decision whether it’s for sure to exercise outside and also if you have to make general adjustments to her regimen, such as wearing lighter clothing, raising hydration, or lowering your intensity.


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Summary

While exercising in the warm is usually safe, constantly stay hydrated and also pay attention to your local warmth index warning and signs and also symptoms of warm illness.


Ensuring ideal fluid input before, during, and also after exercise will help reduce your threat of dehydration. If individual demands vary, right here are basic guidelines to follow (2, 7, 8):

Before exercise. Ensure you’re adequately hydrated prior to exercise. Because that prolonged, intense exercise, drink 2.3–4.5 ounces per pound (5–10 mL per kg) the body weight at least 2–4 hours prior to exercising.After exercise. For many people, it’s fine come drink and also eat together you usually would. If you shed a far-reaching amount of body load (2% or greater) from sweating, drink 23 ounces per pound (1.5 liters every kg) the body load lost.

Pre- and post-workout nutrition will mostly depend on the form of practice you perform.

Since working out in the warm requires much more physical effort, ensure girlfriend eat a nourishing meal making up healthy carbs, protein, and fat 1–3 hours before exercising.

Summary

Since working out in the heat involves increased sweating, it’s an essential to stay hydrated before, during, and after working out in the heat.


To exercise safely in warm weather, be sure to take into consideration the complying with (2, 9):

Wear light, breathable fabrics.Stay hydrated through water or a sporting activities beverage.Look at your local heat index report. Prevent going out if it’s advised not to.Start slowly and lower her intensity together needed.Stop if you notice any symptom of heat exhaustion or warmth stroke.Exercise in the early morning or late evening once the temperature is cooler, if possible.

While exercising in the heat may give you second challenge, preparing ahead the time can save you from unwanted injury and illness.

If you have a chronic condition, such as diabetes, high blood pressure, or love disease, always consult a healthcare experienced before starting a new exercise regimen.

Summary

By prepare in advance, you can reduce your danger of dehydration and also heat illness. However, if weather advisories suggest preventing outdoor exercise, it’s best to heed this advice.


Exercising in the heat deserve to add challenge to her workout regimen. Though many believe it additionally helps burn much more calories, the results are minimal.

That said, if you great to practice in the heat, there are crucial safety concerns you’ll have to consider. Together the temperature and humidity increase, so perform your dangers of warmth illness and dehydration.

To ensure your safety, be sure to drink plenty of fluids, undertake light and breathable fabrics, and constantly check the heat index report prior to exercising outdoors. If you’re new to working out in the heat, start progressively at reduced than normal intensities.

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While you may burn a couple of extra calories working out in the heat, just do therefore if you gain it and can for sure tolerate it. Otherwise, exercising in cooler environments is as effective for load loss.