By a skin-care expert and fitness enthusiast who has worked out under the sun for 15+ years
Introduction
When the sun is shining and the weather is hot, many people like to go outside and exercise. It could be running, walking, biking, or playing sports. But exercising in the heat can be tough on your skin. If you don’t protect it, your skin can burn, get dry, or even break out in rashes.
This article will help you learn how to keep your skin safe when you work out in hot weather. It’s written in simple words, so anyone — even a child — can understand. You’ll find expert tips, real-life advice, and easy steps you can follow every day.
Why Hot Weather Is Hard on Your Skin
Hot weather means more sun, sweat, and dryness. Here’s what happens:
- Sunburn: UV rays from the sun can burn your skin fast.
- Heat rash: Sweat can clog your skin, causing tiny red bumps.
- Dryness: The sun and wind can dry your skin out.
- Breakouts: Sweat mixes with dirt and clogs your pores.
- Sun allergies: Some people get itchy bumps from being in the sun too long.
Even people with healthy skin need to be careful when they’re outside on sunny days.
Common Skin Problems in Hot Weather
| Problem | Cause | What It Looks Like | Who Can Get It |
|---|---|---|---|
| Sunburn | Too much sun without SPF | Red, painful, peeling skin | Everyone |
| Heat Rash | Sweat trapped in skin | Tiny bumps, itchy | Babies, adults, athletes |
| Dehydration | Losing water from sweat | Dry, tight, flaky skin | Active individuals |
| Breakouts | Sweat and bacteria | Pimples, blackheads | Oily skin types |
| Sun Allergy | Skin overreacts to sunlight | Bumps, itching | Sensitive skin types |
Expert Tip: Sunscreen Isn’t Just for the Beach
“I once forgot sunscreen during a short morning jog. I was out for 30 minutes, and my face turned red and stayed hot for days. Since then, I never skip it — not even on cloudy days.”
— Aisha, Dermatology Nurse & Marathon Runner
Best Practices Before You Step Outside
1. Apply Sunscreen — And Use Enough
- Use SPF 30 or higher.
- Choose water-resistant sunscreen.
- Apply 15 minutes before going outside.
- Use at least a teaspoon for your face and more for arms and legs.
- Don’t forget your ears, neck, and back of your hands.
2. Dress Right
- Wear light-colored, loose clothes that cover your skin.
- Pick fabrics like cotton or dry-fit material that help soak up sweat.
- Use a wide-brim hat or a cap to shield your face.
3. Hydrate Ahead of Time
- Drink 1-2 glasses of water before you start exercising.
- Skin needs water to stay healthy and glowing.
Staying Hydrated: More Than Just Drinking Water
Staying hydrated is vital when exercising in the heat and involves more than just drinking water. Here are some detailed tips to ensure you’re effectively managing your hydration:
- Pre-hydration: Begin hydrating well before you start exercising. That preps your body to handle sweat loss better.
- Hydrate during exercise: Keep drinking water regularly during your workout, aiming for a few sips every 15 to 20 minutes to replace the fluid you lose through sweat.
- Post-exercise hydration: After your workout, it’s important to drink enough water to rehydrate fully. That is important if the exercise was intense or lasted a long time.
- Include electrolytes: Plain water might not be enough for heavy sweating. Sports drinks with electrolytes can replenish the minerals lost through sweat, helping prevent imbalances.
- Avoid certain drinks: Be cautious with beverages that can dehydrate you, like those high in caffeine or sugar. These can interfere with your hydration levels rather than help.
What to Do During Exercise
1. Exercise During Safe Hours
- Best times: Before 10 AM or after 4 PM
- Avoid peak heat between 11 AM – 3 PM
2. Reapply Sunscreen If Needed
- If you’re outside for more than 2 hours, reapply.
- After heavy sweating or towel wiping, add more sunscreen.
3. Use a Sweat Towel
- Gently wipe sweat, don’t rub.
- Use clean towels to avoid bacteria buildup.
After Your Workout
1. Rinse Off ASAP
- Take a shower soon after you’re done.
- Use a gentle cleanser to wash off sweat, dirt, and sunscreen.
2. Moisturize Your Skin
- Use a simple, fragrance-free moisturizer.
- Helps lock in water and heal any dryness.
3. Treat Any Skin Issues Fast
- Sunburn? Use aloe vera or cold compress.
- Heat rash? Keep skin cool and dry.
- Breakouts? Don’t pick! Use a mild acne cream or see a doctor.
Adjusting Your Exercise Intensity
When exercising in the heat, it’s important to adjust your workout intensity to stay safe and avoid overexertion. That means being mindful of your body’s signals and making necessary adjustments. If you’re feeling fatigued or overheated, don’t hesitate to dial back the intensity of your workout or take more frequent breaks. Switching to lower-impact activities or incorporating more restorative exercises into your routine is also helpful.
At the same time, if you are visiting or living in the UAE, where the heat can be particularly intense, it’s especially important to adapt your workout approach. FitForce UAE, a team of dedicated fitness trainers based in the UAE, specializes in crafting personalized fitness programs tailored to your needs and the unique challenges of training in hot weather. Their certified trainers can help you adjust your exercise intensity, ensuring a safe and effective workout experience even in the sweltering UAE heat. Ultimately, by listening to your body and seeking professional guidance when needed, you can enjoy the benefits of exercise while minimizing the risks associated with high temperatures.