Fitness
5 tips to make the most out of your outdoor summer exercise
Published: Jun. 12, 2025
Updated: Jun. 18, 2025
3 min read
The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
Summer is almost here, and that means more chances to take your movement outside. Whether you're trading the treadmill for a forest trail or swapping the studio for a yoga mat in the park, this is the season to soak up all the benefits of exercising in fresh air and natural light.
Here are five practical tips to help you get the most out of your outdoor exercise, keeping your body feeling good and your energy steady this summer.
1. Keep it fun and flexible
You don’t have to follow a strict routine to stay active. What matters most is finding movement that feels enjoyable and fits your lifestyle. Maybe it’s beach volleyball with friends, weekend hikes, or a leisurely bike ride through town. It’s all about doing things you actually like to do. It’s easier to stay consistent that way, and you’re more likely to feel motivated instead of obligated. Try a few new activities and see what sticks.
2. Hydrate, hydrate, hydrate
It’s no secret that summer heat can zap your energy fast. Sweating helps cool your body, but it also pulls water from your bloodstream, which can affect your circulation and even your glucose levels. Try this rhythm:
- Before activity: Drink 2–3 cups of water a couple of hours before heading out
- During activity: Sip about a cup every 15 minutes if you’re doing steady movement
- After activity: Rehydrate with at least one more cup within 30 minutes of finishing
Plain water usually does the trick, but if your workout is extra intense, you might reach for something with electrolytes. Just watch out for added sugar.
3. Ease into outdoor intensity
If you’re used to working out indoors, transitioning to the heat and humidity outside can be a big change for your body. Start small.
If your usual indoor jog is 30 minutes, try cutting that down to 15–20 at first, then build back up as you get more acclimated to the heat. Listen to your body and take breaks when you need them. It’s about consistency, not perfection.
4. Dress for the weather
What you wear can make a huge difference in how comfortable and safe you feel. Light-colored, loose-fitting clothes made of breathable, sweat-wicking fabrics will help keep you cool.
Avoid heavy materials or layers that trap heat. And don’t forget a good pair of sunglasses or a breathable hat. Small choices like these can really help you stay focused and comfortable during your workout.
5. Don’t skip the sunscreen
Sunburn isn’t just uncomfortable; it can actually raise stress levels in your body and impact your glucose too. Before heading out, apply a broad-spectrum sunscreen (SPF 30 or higher) about 30 minutes in advance.
Look for a water-resistant formula, and don’t forget spots like your ears, neck, and the backs of your hands. Reapply as needed, especially if you’re sweating a lot or in and out of the water.
Sunny skies ahead
Getting active outdoors is good for your body and can also do wonders for your mind. Fresh air and natural light are known to boost mood, lower stress, and sharpen focus. And when you pair your outdoor exercise with a glucose biosensor like Stelo, you can better understand how your body responds this summer, whether you're trying new foods, shifting your workout schedule, or just navigating the summer heat.
Curated & reviewed by: Kristyn Milburn
MSN, NP-C, BC-ADM, CDCES
MSN, NP-C, BC-ADM, CDCES
Kristyn Milburn is a dedicated nurse practitioner and diabetes care and education specialist, holding board certification in advanced diabetes management.
